WOD Saturday June 9th 2018

June 9, 2018

A.) mobility 

:60 seconds couch stretch 

:60 seconds pigeon stretch 

:60 seconds super front rack


B.) Warm up 1 round

250 row

15 air sgquats

15 squat to stand 

25 banded good mornings 

250m row


C.) front squat 4x4 

These sets can be building, start somewhere around 70-75%

(Rest 2-3 minutes between sets


D.) in teams of 2

For time:

50 power cleans 135/93

40 wall balls 20/14

30 shoulder to overhead 135/93

40 wall balls 20/14

50 power cleans 135/93

(Work in teams of two, one partner works at a time, partition reps equally, scale barbell weight as needed for technique and intensity)


E.) mobilize!

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

Coach Joshua 



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