WOD 043018

April 30, 2018

Monday April 30th 2018
A.) mobility
:60 couch stretch
:60 pigeon stretch
:60 super front rack

B.) Warm up:
3x3 Wall squat therapy (Pause at 1/4 squat, 1/2 squat, and full squat)
2 rounds of
10 Jumping air squats
10 BB back squats
10 BB good mornings
10 BB deadlift

C.) Back squat 5x5
(Increase weight 5# from last week, resting 2-3 minutes between sets)

D.) 8 minute AMRAP
15 double unders
12 medball cleans
9 box jumps 20/14
(Choose a medball you feel comfortable with for the workout. Scale double under reps to a reasonable number, or sub 2:1 singles)


E.) cool down row/mobilize
Have fun, work hard, work smart, push yourself, get strong, and #Trusttheprogram
Coach Joshua



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