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WOD Friday August 9th 2019

August 9, 2019

WOD Friday August 9th 2019

 

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

 

B.) Warmup:
2 rounds of
200m run
10 wall balls 
15 double unders 
10 box jumps 
10 sit-ups 
10 kB swings 
10 kB deadlift 
10 ring rows 
10 pushups

 

C.) 21-15-9
Deadlifts 225/153
Run 200m between rounds

 

D.) 3 rounds for time 
20 ring pushups 
15 wall balls 
10 single arm clean and jerk (5/side)

 

E.) 4 minute amrap 
Russian kB swings 55/35
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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