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WOD Monday May 20th 2019

May 20, 2019

WOD Monday May 20th 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 (sets) 
Clean+hang clean+clean+2 Jerks
(Start at a lighter weight you can execute with good technique, build every 2 sets as technique allows)

 

D.) “Grace” 
30 clean and jerks for time 
135/93
(Scale weight as needed)

 

E.) 4 sets of 
Bb upright rows x15 reps 
Superset with 
Single arm dB strict press x 10 reps per arm (rest :90 seconds between sets) 

 

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

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