WOD Monday November 25th 2019

December 5, 2019

WOD Monday November 25th 2019


A.) Mobility
:60 second couch stretch on bench
:60 second banded pigeon
:60 second super front rack


B.) Warm up: emom x9
Minute 1: 10 wall balls
Minute 2: 15 kB deadlifts
Minute 3: 200/150m row


C.) E3mom x15
Front squat x 5 w/ 3 second pause at the bottom
(Choose a weight you feel you can hold with the tempo protocol and hold across 5 sets)


D.) For time:
1000m run
50 front squats 95/63
30 single arm clean and jerks 50/35 (15 per arm)
(Scale as needed)


E.) 5 minutes of double under practice
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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