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WOD Monday April 22nd 2019

April 22, 2019

WOD Monday April 22nd 2019

 

A.) Mobility
:60 second couch stretch 
:60 second banded pigeon 
:60 second banded hamstring

 

B.) Warm up 2 rounds:
250m row
10 Bb front squats 
10 Bb good mornings 
10 Kb deadlift
10 kb swings
10 sit-ups

 

C.) E3mom x15 (5 sets)
Front squat x 7 reps 
(Choose a weight around 60-65% and hold across 5 sets)

D.) 2 sets for max reps 
Front squat 50% for max reps 
Rest 4 minutes and repeat

 

E.) 5 rounds for time:
10 wall balls 20/14
20m farmer carry (Choose your weight dbs or kbs) 
(Scale as needed)

 

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

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