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WOD Friday January 24th 2020

January 24, 2020

WOD Friday January 23rd 2020

 

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

 

B.) Warm up:
500m row into
15-10-5
kB swings
kB deadlifts
Air squats

 

C.) Deadlift
10-10-10-10-10
Warm up to 40% to 50% and build through 5 sets

 

D.) 5 rounds for time:
6 power cleans 135/93
7 burpees over the bar
8 alt dB snatch 50/35
(Scale as needed)

 

E.) 2x 30-60 second passive hang from rings or pull-up bar
Foam roll x3-5 minutes
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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