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WOD Friday March 29th 2019

WOD Friday March 29th 2019 "Greg Salas going away wod!!!" Let's send Greg off in style as we complete a workout in his honor!

A.) Mobility :60 seconds couch stretch :60 seconds banded hamstring :60 second banded ankle

B.) warmup: 2 rounds of 200 row 10 Russian Kb swings 10 wall balls 5 box jumps 10 sit-ups 10 Kb deadlifts 10 ring rows 200m run

C.)"Greg" For time: 800m run 100 double unders 50 hang power cleans 135/93 40 deadlifts 185/133 30 pull-ups/ ring rows 20 renegade rows 50/35 100 sit-ups

D.) 5 minute cool down row/Mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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