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NAVIGATION

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WOD Monday September 9th 2019

September 9, 2019

A.) Mobility
:60 second couch stretch
60: second oh band distraction
:60 second pec stretch 
(5 min Jerk review)

 

B.) Warmup: 2 rounds of 
250m row 
5 press
5 push press 
5 jerks 
10m oh Kb carry (single arm) 
5 handstand kickups 
10 box jump
10 ring rows 
10 pushups

 

C.) Press 6-6-6
(Start around 70% and build)

 

C2.) Push press 4-4-4
(Build off heaviest set of presses)

 

C3.) Jerk 3-3-3
(Build off Heaviest set of Push press)

 

D.) 21-15-9
Handstand pushups/dB Strict press
Box jumps 24/20
Toes to bar 
(Scale as needed)

 

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

*****HAPPY 3rd BIRTHDAY to my beautiful niece Eva******❤️❤️❤️

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