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WOD Wednesday October 30th 2019

October 30, 2019

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

 

B.) Warm up:
3x3 Oh squat therapy
Pause at 1/4 squat, 1/2 squat, and full squat
2 rounds of
200m row
10 bb power clean
10 box jumps
10 bb power snatch
10 Russian kB swings

 

C) Eomom x14 (7sets)
Cleanx2+hang cleanx2
(Start around 60% and build through 7 sets)

 

D.) “Elizabeth”
21-15-9
Squat cleans
Ring dips
(Sub Power clean+front squat for squat cleans, or power cleans, scale ring dips with bands or to a box)

 

E.) 5 minute cool down row/Mobilize
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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