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WOD Thursday January 10th 2019

January 10, 2019


WOD Thursday January 10th 2018

 

A.) mobility
:60 seconds couch stretch
:60 seconds oh band distraction 
:60 seconds banded hamstring

 

B.) Warmup: 500m row 
Then: 2 rounds of 
10 Bb power snatch 
10 box jumps 
10 ring rows
10 sit-ups 
10 KBS

 

C.) EOMOM x16 mins (8sets)
Snatch 1.1.1
Start around 60% and build through 8 sets, ideally every 2 sets you will add weight as technique allows)

 

D.) In teams of 2:
For time:
6 rope climbs/plank climbs
30 power Snatch 95/63
30 box jumps 24/20
6 rope climbs 
20 Power snatch
20 box jumps
6 rope climbs
10 power snatch 
10 box jumps
(1 partner works at a time, split reps evenly, scale power snatch weight and rope climbs as needed)

 

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

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