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WOD Monday November 19th 2018

WOD Monday November 19th 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 3 of our strength cycle, add 5# from last week, if you missed weeks 1+2 start between 65-70% of your 1rm)

D.) 8 minute amrap 10 Thrusters 115/93 12 Russian Kb twists per side 25 double unders/single unders (Scale weight for Thrusters as needed, should be a moderately challenging weight, scale dubs to 2:1 singles)

E.) 3 sets of weighted planks x:60 seconds Superset with Superman holds x:30-:60 seconds

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


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