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WOD Wednesday December 18th 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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