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WOD Friday June 14th 2019

June 14, 2019

WOD Friday June 14th 2019

 

A.) Mobility
:60 second couch stretch
:60 second banded hamstring 
:60 second oh band distraction

 

B.) Warmup 
2 rounds 
250m row 
10 goblet squats 
10 Kb deadlift 
10 kB swings 
10 sit-ups 
10 ring rows

 

C.) Deadlift-6x4
Work up to a weight around 76-80+%and hold across for 6 sets
(Rest 2-3 minutes between sets)

 

D.) For time:
21-15-9
Deadlifts 185/133
Wallballs 20/14
Then 
21-15-9
Russian kB swings 55/35
Goblet squats 55/35

 

E.) 5 minute cool down row/mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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