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WOD Friday November 1st 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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