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WOD Sunday October 14th 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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