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WOD Friday September 7th 2018

September 7, 2018

WOD Friday September 7th 2018

 

A.) mobility:
:60 seconds couch stretch
:60 seconds banded hamstring stretch 
:60 seconds banded pec stretch

 

B.) Warm up 1 round
200m row
15 Kb deadlifts
15 Kb swings
15 push-ups 
15 good mornings

 

C.) Deadlift 6-5-4-3
(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.) for time:
1000m row
Rest 3 minutes 
500m row

 

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

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