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WOD Wednesday May 22nd 2019

May 22, 2019

WOD Wednesday May 22nd 2019
A.) Mobility
:60 second couch stretch 
:60 second banded pigeon 
:60 second pry squat 

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

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

D.) 2 sets for max reps 
3/4 Back squat @50% for max reps 
Rest 3 minutes and repeat

E.) 9 minute amrap:
10 alt pistols
8 Burpees 
6 box jump overs 24/20
(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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