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WOD Friday November 30th 2018

November 30, 2018

WOD Friday November 30th 2018

 

A.) Mobility
:60 second couch stretch
:60 second banded hamstring stretch 
:60 second banded pigeon stretch

 

B.) Warm up 3 rounds of 
200m row 
10 Bb back squats 
10 Bb good mornings 
10 Kb deadlifts

 

C.) Deadlift 
5 sets of 6 reps building 
(Start around 50-60% and build throughout 5 sets, keep in mind this is not to test a 6rm, just finding a heavy set of 6 for the day, aim for around 75+% on the final set)

 

D.) 10 minute amrap:
15 Russian kb swings 55/35
10 weighted sit-ups 35/25
50m bear crawls 
(Scale weights and reps as needed, if you're unable to bearcrawl, sub inchworms x8 reps)


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

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