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WOD Friday November 1st 2019

November 4, 2019

WOD Friday Nov. 1st 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) Emom x12
Clean+jerk
(Start around 60% and build through 12 sets)

 

D.) 3 rounds for time
8 clean and jerks 155/103
10 pistols (5 per side)
12 box jumps 24/20
(Scale reps and weights as needed)

 

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

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