WOD Friday November 22nd 2019

December 5, 2019

WOD Friday November 22nd 2019
A.) Mobility
:60 second couch stretch
:60 second banded pigeon
:60 second banded hamstring

B.) Warmup
500m row
Then
21-15-9
kB deadlift
kB swings

C.) Deadlift
4-6-8-10
( warm up to about 75% and drop weight each set to complete the given reps)

D.) For Time:
12 rope climbs
30 deadlifts 250/163
50 Russian kB swings
30 dB burpees 35/20

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

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