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WOD Friday August 9th 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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