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Monday June 24th 2019

June 24, 2019

WOD Monday June 24th 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 x15
Front squat x 7 reps 
(Choose a weight around 65-70%and hold across 5 sets)

 

D.) 2 sets for max reps 
3/4 front squat 40% for max reps 
Rest 3 minutes and repeat

 

E.) For time 
20 Thrusters 95/63
300m shuttle sprint (10m shuttles)
20 Thrusters 95/63

 

F.) 5 min cool down row/Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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