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WOD Thursday August 30th 2018

WOD Thursday August 30th 2018

A.) Mobilty :60 seconds Couch Stretch :60 seconds OH band distraction 30x PVC dislocates Then 3 sets of 3 reps OH wall squat therapy with pause at 3 positions

B.) Warm up 500m row Then 3 rounds of 3 Snatch deadlifts 3 snatch pulls 3 snatch high pulls 3 muscle snatch 3 power snatch 3 ohs

C.) 5 sets of Snatch+snatch+hang snatch+OhS (Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, stay with the first 3 snatches snatches from the floor and Hang position , and work at a weight that allows you to work on technique, TECHNIQUE dictates load!)

D.) Emom x12 Odd: 200m row Even: 5 power snatch+3 overhead squats 95/63 (Scale snatch weight as needed, if you don't have overhead squats yet, add one power snatch on the minute, 6 reps)

E.) 4 sets of Trap raises with plates x12-15 reps superset with Anterior delt raises with plates or db x12-15 reps (Rest :60 seconds between sets)

Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua


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(413) 282-7052


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