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WOD Wednesday October 30th 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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