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WOD Friday January 24th 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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