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WOD Saturday November 24th 2018

WOD Saturday November 24th 2018

A.) Mobility :60 seconds couch stretch :60 second oh band distraction :60 second banded ankle flexion

B.) Warm up: 3 rounds of 200m row 10 air squats 3 hand stand kickups w: hold 10 push-up s 10 Good mornings 10 single leg rdls 10 kip swings 10 ring rows :30 second hollow rock

C.) For 20 minutes rotate through each station

Station 1: 14 wall balls 20/14

Station 3: 20 Russian Kb swings 55/35

Station 3: :30 second assault bike

Station 4: 14 Alt DB snatches 50/35 (Scale reps as needed)

D.) mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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