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WOD Friday November 22nd 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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