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WOD Monday September 30th 2019

WOD Monday September 30th 2019

A.) Mobility :60 seconds couch stretch :60 second oh band distraction :60 second lat smash

B.) 1 round of 200m run 10 box jumps 10 sit ups 10 kB swings 10 pull-ups 10 pushups 10 wall balls

C.) In teams of 2: 4 rounds for time 400m run 30 toes to bar 24 wall balls 20/14

D.) In teams of 2 For time: 50 pull-ups 40 toes to bar 50 burpees 40 box jumps 24/20 50 pull-ups

E.) For time 1000m row 100 Russian kB swings 55/35 100 double unders

F.) Mobilize Have fun, work hard, work smart, push yourself, and #Trusttheprogram Coach Joshua


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