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WOD Friday March 13th 2020

WOD Friday March 13th 2020 A.) Mobility :60 second couch stretch :60 second banded pigeon :60 second banded hamstring

B.) Warm up: 25 banded good mornings Then 500m row into 9-6-3 kB swings kB deadlifts Wall balls

C.) Deadlift 5-5-5-5-5 Warm up to 65-70% and build through 5 sets

D.) 10 rounds for time: 2 deadlifts 275/183 4 strict pull-ups 6 Russian kB swings 8 dubs (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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