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WOD Sunday September 22nd 2019

September 23, 2019

WOD Sunday September 22nd 2019

 

A.) mobility 
:60 couch stretch
:60 pigeon stretch
:60 oh band distraction

 

B.) Warm up:
2x4 Oh squat therapy 
Pause at 1/4 squat, 1/2 squat, and full squat 
Then 2 rounds of 
250m row 
5 Bb power snatch
5 Bb behind the neck snatch grip push press
5 overhead squats
5 box jumps

 

C.) 4 sets of
Power Snatch x2+hang snatch+2 overhead squats
(Pick a starting weight that allows you to move with good technique, if you don't have overhead squats work on snatch triples.)

 

D.) 3 rounds for time:
500m row 
15 burpees over the bar

Mobilize!

Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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