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WOD Friday December 20th 2019

December 20, 2019

WOD Friday December 20th 2019

 

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

 

B.) Warmup:
250m row
21-15-9
kB deadlifts
kB swings
250m row

 

C.) Deadlift 5x5
(Warm up to a weight around 70% and work sets across)

 

D.) 9 minute amrap
10 deadlifts 135/93
20 Russian kB swings
200m run

 

E.) 3 sets of
banded good mornings x20 @30x1 tempo
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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