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WOD Monday December 9th 2019

December 13, 2019

WOD Monday December 9th 2019

 

A.) Mobility
:60 seconds couch stretch
:60 second banded hamstring
:60 second banded pigeon

 

B.) Warm up: 500m row
Then
15-10-5
kB deadlift
Russian kB swings
Sit-ups

 

C.) Deadlift
4-3-2-1
Warm up to about 75% and build to. Heavy single for the day

 

D.) 10 minute amrap
15 Russian kB swings
200m run
15 weighted sit-ups 35/25
(Scale as needed)

 

E.) cool down row/mobilize
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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