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Wodify

WOD 10/17/17

October 16, 2017
Image result for crossfit wod jack
WOD: “Jack”​
Complete​ as​ ​many ​rounds​ ​as​ possible​ ​in​ ​20 minutes​​ ​of:
115/75-lb.​ ​push​ ​press, ​10​​ reps​
53/35​ ​lb.​ ​Kettlebell​ ​swing,​ ​10 ​reps​
24/20-inch​ box​ jump,​ ​10​ reps
Post​ WOD​ mobility:​​Foam​ ​roller​ ​adductor​ ​smash,​ ​3​ ​minutes​ each​ side;​ ​Downward dog, ​2​ minutes;​ rig  ​Achilles​ ​stretch, 2​ minutes​ each;​ ​Posterior​ ​shoulder​ ​capsule stretch,​ ​1​ ​minute each
Strength: DYL
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