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WOD Wednesday December 18th 2019

December 18, 2019

WOD Wednesday December 18th 2019

 

A.) Mobility:
:60 second oh band distraction
:60 second banded pec stretch
:60 second sink mobility

 

B.) Warm up:
500m row
15-10-5
Push-ups
Ring rows
200m run

 

C.) Emom x14
Odd: Bench press x6 reps
Even: lying DB rows on bench x10
(warm up to 65-70% and work sets across for bench)

 

D.) 4 rounds for time:
20 DB pushups
200m run
15 chest to bar pull-ups
(Scale as needed)

 

E.) 3 sets of
DB chest fly’s on bench x15
Superset with
DB external shoulder rotation x10 reps

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

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