WOD THORSDAY September 26th 2019

September 26, 2019

WOD THORSDAY September 26th 2019


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


B.) Warmup: 3 rounds of 
150m row 
5 bb clean
5 bb jerk 
5 box jumps 
10 kB swings 
10 kB deadlifts 
(5 minute jerk review)


C.)Eomom x14 
Clean+hang clean+high hang clean+jerk
(Start around 60% and build through 7 sets, high hang clean and jerk will dictate weight)


D.) 5 rounds for time 
10 power cleans 135/93
25 double unders 
15 Russian kB swings 
2 rope climbs 
(Scale as needed)


E.) 4 sets of 
Anterior delt raises x15
Superset with lateral delt raises x15
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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