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WOD Friday August 16th 2019

August 16, 2019

WOD Friday August 16th 2019

 

A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
:60 seconds super front rack

 

B.) Warmup: 2 rounds of 
250m row 
5 bb power snatch 
5 Bb power clean
10 bb front squat 
10m oh Kb carry (single arm) 
10 kbs 
5 handstand kickups 
10 box jumps
10 ring rows

 

C.)Eomom x14
2 Cleans and a jerk 
(Warm up to a challenging weight and build through 7 sets)

 

D.) For time 
10 clean and jerks 135/93
15 box jump overs 24/20
8 clean and jerks 135/93
12 box jump overs 24/20
6 clean and jerks 135/93
10 box jump overs 24/20
4 clean and jerks 135/93
8 box jump overs 24/20
(Scale as needed)

 

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

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