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WOD Friday December 13th 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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