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WOD Tuesday October 16th 2018

October 16, 2018

WOD Tuesday October 17th 2018

 

A.) Mobility 
:60 second couch stretch 
:60 second hip floss
:60 second oh band distraction

 

B.) warm up 
3 rounds of 
200m row
10 Bb back squats
10 Bb push press
10 single leg rdls 
10 kip swings
10 sit ups

 

C.) For 20 minutes rotate through each station

Station 1: 100m shuttle sprint

Station2: 30 Russian Kb twists(15 per side)

Station 3: :30 second assault bike

Station 4: 10 sit-ups (anchored)
(Scale reps as needed)

 

D.) 3 sets of 
:30-:60 second weighted plank 
Superset with 
:30-:60 second superman hold

 

E.) Cool down row/mobilize
Have fun, work hard, work smart, push yourself, get strong, and #Trusttheprogram
Coach Joshua

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