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WOD Tuesday September 10th 2019

September 10, 2019

WOD September 10th 2019

 

A.) Mobility
:60 second couch stretch on bench
:60 second super oh band distraction
:60 second banded hamstring

 

B.) Warm up: emom x8
Even: 12 air squats 
Odd: 15 kB swings

 

C.) E3mom x15
Back squat x 5 reps @30x1 tempo
(Choose a weight around 70-75% and hold across 5 sets)

 

D.) 4 min armap 
10 pull-ups/ring rows 
12 goblet squats 55/35
15 walking lunges 
Rest 2 minutes 
Repeat for a total of 3 sets (12 min of work, 4 mins of rest)

 

E.) 5 minutes of double under practice 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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