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Wednesday April 17th 2019

WOD Wednesday April 17th 2019

A.) mobility :60 seconds couch stretch :60 second oh band distraction 2x4 Oh wall squats, pause at 1/4, 1/2, and full squat

B.) Warmup: 2 rounds of 250m row 10 Bb power clean 10 front squats 5 bb push press/jerks 10m oh Kb carry (single arm) 5 handstand kickups 10 box jumps 10 ring rows

C.) Eomom x16 Clean+clean+clean+Jerk (Start at a lighter weight you can execute with good technique, build every 2 sets as technique allows)

D.) For time: 15-12-9-6-3 Power clean 135/93 Russian kB swings 55/35 Burpees (Scale as needed)

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


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