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WOD Wednesday May 8th 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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