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WOD Wednesday May 8th 2019

May 8, 2019

WOD Wednesday May 8th 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 snatch 
10 ohs 
10m oh Kb carry (single arm) 
5 handstand kickups 
10 box jumps
10 ring rows

 

C.) Eomom x16 
Snatch+hang snatch+snatch+2 Ohs
(Start at a lighter weight you can execute with good technique, build every 2 sets as technique allows)

 

D.) 13 minute Amrap
8 power snatch 115/63
10 Russian kB swings 55/35
30 dubs/ 2:1 singles 
20m bear crawl 
(Scale as needed)

 

E.) 4 sets of 
Anterior delt raises w/ plate x15
Superset with lateral delt raises x15

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

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