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WOD Monday September 10th 2018

WOD Monday September 11th 2018

A.) warm up: :60 seconds Couch stretch :60 seconds banded pigeon stretch :60 second super front rack

B.)Warm up: 500m row Then Oh wall squat therapy 4 sets of 3 reps :3 second pause at 1/4 squat, 1/2 squat, and full squat

C.) Front Squat 5x5 (This is week 9 of our strength cycle, so you should be looking to add 5#s from last week, the goal is adding 5 pounds per week for as long as possible, though in these last few weeks, the jumps will become more difficult and start slowing down)

D.) 5 rounds for time 50m shuttle sprint 7 Thrusters 115/73 9 box jump overs 24/20 (Scale thruster weight as needed)

E.) 5 min cool down row/mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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