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WOD Friday December 21st 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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