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WOD Monday May 13th 2019

WOD Monday May 13th 2019

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

B.) Warm up 2 rounds: 250m row 10 Bb back squats 10 Wall balls 10 Kb deadlift 10 kb swings 10 sit-ups

C.) E3mom x18(6sets) Back squat x 4 reps (Choose a weight around 75+% and hold across 5 sets)

D.) 2 sets for max reps 3/4 Back squat @30% for max reps Rest 4 minutes and repeat

E.) For time 21-15-9 Wall balls 20/14 Burpees Russian kB swings 55/35 (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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