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WOD 043018

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) Then 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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