WOD Monday May 21st 2018

May 21, 2018

A. Mobility

:60 second banded pec stretch

:60 second sink mobility

:60 second lat smash


B.) warm up:

3 rounds 

200m row

10 wall balls

10 push-ups

10 ring rows


C.) Bench press 5x5 

(Choose a weight to do sets across with, something between 70-75% depending on your experience with the given percentages) rest 2-3 minutes between sets 


D)  5 rounds for time of:

10 ring dips/box dips

8 chest 2 bar pull-ups/pull-ups/ring rows

6 renegade rows 50/35

(This is an upper body intensive workout, so make sure you pick appropriate scales for the movements!)


E.) mobilize 

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

Coach Joshua

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