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WOD Sunday December 23rd 2018

December 23, 2018


WOD Sunday December 23rd 2018

 

A.) Mobility 
:60 seconds couch stretch 
:60 seconds pigeon stretch
:60 second oh band distraction

 

B.) Warm up 2 rounds of 
200m row 
10 Kb swings 
10 medball cleans 
10 ring rows
10 sit-ups 
10 Bb power snatch 
200m run

 

C.) For time 
21-15-9
Power snatch 95/63
Russian Kb swings 55/35
Pull-ups/ring rows 
(Scale as needed)

Rest 5 minutes 

 

D.) In teams of 2
1600m run (200m relay intervals)

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

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