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WOD Saturday January 19th 2018

January 19, 2019

WOD Saturday January 19th 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 deadlifts

10 air squats

10 Bb power snatch

10 box jumps

10 sit-ups

10 ring rows

5 push-ups

 

C.) in teams of 2:

30-20-10

Power snatch 95/63

Box jumps 24/20

Then

1600m run (200m relay intervals

Then

10-20-30

Toes to bar/ leg raises

Burpees

(One partner works at a time, split reps evenly, scale as needed)

 

D.) mobilize

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

Coach Joshua

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