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WOD THORSDAY May 23rd 2019

May 23, 2019

WOD THORSDAY May 23rd 2019

 

A.) Mobility 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side

 

B.) Warmup 2 rounds:
200m row Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support

 

C.) 20 minute emom
Minute 1: 12 strict toes to bar 
Minute 2: 3 rope climbs 
Minute 3: 5-7 Strict deficit handstand push-ups 
Minute 4: 6-10 strict pull-ups
Minute 5: Rest
(Rotate through these 5 stations for 20 minutes, scale movements and rep schemes as needed)

 

D.) 6 rounds for time 
10 ring dips 
100m run
8 Toes to bar 
12 mountain climbers per side

 

E.) 3x :90 second weighted planks
Superset with :30-:45 Superman hold

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

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