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WOD Friday July 6th 2018
A.) Warm up
:60 seconds couch stretch
:60 second pigeon stretch
:60 seconds banded hamstring stretch
Then:
Emom x6 minutes
Odd: 10 medball cleans
Even: 10 Cossack squats(5 per side)
B.) Find today's Front squat max
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!
(If you are not comfortable maxing out on the front squat, work up to a heavy triple for the day, also if you are struggling with the front rack position and have not been able to efficiently front squat, work up to a heavy triple back squat, if you are unsure, talk to your coach)
C.) 5 rounds for time:
15 wall balls 20/14
20 Russian Kb swings 55/35
30 double unders
(Scale weights as necessary, if your still working on double unders, pick a number you can hit, :30 seconds of practice, or 2:1 singles)
D.) 5 min cool down row/mobility
Have fun, work hard, work together, work smart, get strong, and #Trusttheprogram
Coach Joshua