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WOD Friday December 21st 2018

December 21, 2018


WOD Friday December 21st 2018

 

A.) mobility 
:60 second couch stretch
:60 second oh band distraction 
:60 seconds super front rack

 

B.) warmup 2 rounds of 
200m row 
10 kettlebell swings 
10 hollow rocks 
5 Bb muscle cleans 
5 Bb power cleans 
5 front squats

 

C.) 16minute eomom (8 sets)
Odd minute: Clean+hang clean+Clean
Even: rest 
(Add weight every other set if technique allows, start around 60% of your 1rm)

 

D.) 4 rounds for time: 
8 renegade rows(per side) 
10 power cleans 135/93 
12 box jump overs 24/20
(Scale weight and reps as needed)

 

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

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