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WOD Monday July 2nd 2018

A.) mobility

:60 second lat smash/pec smash

:60 second banded pec stretch

:60 second sink mobility

B.) Warmup: 3 rounds of

250m row

10 push-ups

10 ring rows

10 sit-ups

C.) C) Find today's 1RM bench press

Suggested warm up

5 reps @ 50%

4 reps @60%

3 reps @70%

2 reps @75%

1 rep @80%

Continue with singles until you've reached your max for the day! (Remember this is only a suggested warm up protocol, if you need more or less reps to warm up properly and reserve energy talk to your coach about a protocol that works best for you, everyone is different when it comes to maxing out

Rest as needed between sets

D.) 4 rounds for time of:

15 ring push-ups/push-ups

12 pull-ups

9 burpee box jump overs

(Scale movements as needed)

E.) mobilize

Work hard, have fun, work smart, get strong, and #Trusttheprogram

Coach Joshua


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