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WOD Wednesday September 11th 2019

WOD Wednesday September 11th 2019

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

B.) In teams of 2: complete 2 rounds each 250m row 5 box jumps 10 double unders 5 dB push press

C.) In teams of 2: For time: 100 single arm clean and jerks 50/35 One partner works at a time, split reps evenly

D.) In teams of 2: 3 rounds for time: 400m run 20 dB burpees 35/20 30 box jumps 24/20 (One partner works at a time, split work evenly, dB burpee consists of burpee with 2 dumbbells in your hands, push-up+dB deadlift)

E.) In teams of 2: 2 rounds for time 60 toes to bar 80 Russian kB swings 55/36 (One partner works at a time, scale reps evenly)

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


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