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WOD Thursday September 20th 2018

September 20, 2018

WOD Thursday September 21st 2018

 

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

 

B.) Warm up 2 rounds 
200m row
10 Kb deadlifts
10 push-ups 
10 good mornings

 

C.) Deadlift 10-8-6-4
(Starting weight should be around 50-60% build throughout 4 working sets aiming for something around 70-80%for your final set)

 

D.) Bench press 4x12 reps
(Add 5# from last week if possible)

 

E.) for time: 5 minute Amrap:
Max burpees!

 

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

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