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WOD Friday August 25th 2018

August 24, 2018


Wod Friday August 25th 2018
A.) mobility:
:60 seconds couch stretch
:60 seconds banded hamstring stretch 
:60 seconds banded pec stretch

 

B.) Warm up 3 rounds 
200m row
10 Kb deadlifts
10 Kb swings
10 push-ups 
10 good mornings

 

C.) Deadlift 6-5-4-4
(Starting weight should be around 70%, build throughout 4 working sets)

 

D.) Bench press 4x12 reps
Add 5# from last week if possible, make notes on how these sets feel week to week, so that you know whether you should move up in weight the following week)

 

E.) 3 minutes max Calories on the assault bike

Work hard, work smart, have fun, push yourself, get strong, and #Trusttheprogram
Coach Joshua

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