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WOD Monday November 18th 2019

WOD Monday November 18th 2019 A.) Mobility :60 second couch stretch on bench :60 second banded pigeon :60 second banded hamstring

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

C.) E3mom x15 Back 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.) 21-15-9 Wall balls 20/14 Pull-ups Walking lunges (per leg) (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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