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WOD Friday December 13th 2019

December 13, 2019

WOD Friday December 13th 2019

 

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

 

B.) Warmup
15-12-9
cal row
Bb power cleans
Box jumps

 

C.) Power clean
4-3-2-1
Build to 75% and build to a heavy single for the day

 

D.) “Power clean capacity tester @75%
3 minutes max power cleans
(3 minutes rest)
2 minutes max power cleans
(2 minutes rest)
1 minute max power cleans
(Scale weight as needed)

 

E.) For time:
75 Russian kB swings 55/35

 

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

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