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WOD Saturday June 9th 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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