WOD Friday May 4th 2017

May 4, 2018

Friday May 4th 2018

A.) warm up

:60 seconds couch stretch

:60 second pigeon 

:60 second hip floss


4 rounds of

100m row sprint

6 Kb deadlifts (single Kb between feet)

6 barbell good mornings


B.) Deadlift 4-4-4-4

Start around 70-75% of your 1rm and build to today's heavy triple, aim for 80%

(Rest 2-3 mins between sets)


C.) 4 sets  against a 2 minute clock

5 deadlift 275/ 183

Max double unders with time remaining

(Choose a heavy but doable deadlift for the workout, don't exceed 75% with the weight you choose)


D.) cool down row/mobilize

Have fun, work hard, work smart, get strong, and #Trusttheprogram 

Coach Joshua 



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