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WOD Sunday October 14th 2018

October 14, 2018

Sunday October 14th 2018

 

A.) mobility
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 T-Spine w/foam roller

 

Warm up:

500m row+
2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows
10 push-ups

 

B.) 15-20 minute open skill/make up a missed lift from this past week

 

C.) 5 mins run prep

 

D.) 3 sets against a 5 minute clock
800m run
Max rope/Plank climbs
Rest 3 minutes between sets

 

E.) Mobilize
Have fun, work hard, work smart, push yourself, get strong, and #Trusttheprogram 
Coach Joshua

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