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WOD Wednesday October 16th 2019

October 16, 2019

WOD Wednesday October 16th 2019

 

A.) Mobility
:60 second couch stretch
60: second oh band distraction
:60 second pec stretch
(5 min Jerk review)

 

B.) Warm up: Emom x 8
2 burpees
3 box jumps
4 bb push press

 

C.) Press 5-5-5
(Start around 70% and build)

 

C2.) Push press 4-4-4
(Build off heaviest set of presses)

 

C3.) Jerk 3-3-3
(Build as technique allows)

 

D.) 3 sets of
Row 500m
12 box jump overs 24/20
15 db push press 50/35
(Scale as needed)

 

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

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