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WOD Friday November 29th 2019

WOD Friday November 29th 2019

A.) Mobility: :60 second couch stretch :60 second banded hamstring :60 second oh band distraction

B.) warmup movements for the WOD

C.) 12 Days of Thankfulness”

1-100m run

2-power snatch 95/63

3 Thrusters 95/65

4-Box Jumps 24/20

5-Handstand Push-Ups/dB push press

6-Chest-to-Bar Pull-Ups


8 single arm Db clean and jerk (4 each arm) 50/35

9 Toes to Bar

10 Walking Lunges w/ kb goblet style

11 Ring Dips

12 Man makers 35/25

This WOD works just like the “12 Days of Christmas” WOD/Song. You will begin with 1 Run. The 2nd round will be 2power snatch , then Run. The 3rd Round will be 3 Thrusters, 2 Power snatch, and 1 Run. The corresponding round starts that particular station, then ladder down back to Run

D.) Mobilize Have fun, work hard, work smart, push yourself, and #Trusttheprogram Coach Joshua


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