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WOD Monday November 5th 2018

WOD Monday November 5th 2018

A.) Mobility: :60 seconds Couch stretch :60 seconds pigeon stretch :60 second pry Squat

B.) Warmup 500m row Then Oh wall squat therapy 3 sets of 3 reps :3 second pause at 1/4 squat, 1/2 squat, and full squat (10 jumping air squats between sets)

C.) Back squat 6x3 (This is week 1 of our next strength cycle, starting weights should be 65-70% of your 1rm, with the goal of adding weight incrementally every week)

D.) For time: 21-15-9-6-3 Wall balls 20/14 Ring push-ups/push-ups (Scale as needed)

E.) 3 sets of bicep curls x15 reps Superset with Banded tricep pulldowns x15 reps Rest :90 seconds between sets

Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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