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WOD Thursday July 19th 2018

A.) mobility:

:60 seconds couch stretch

:60 seconds banded hamstring stretch

:60 seconds banded pec stretch

B.) Warm up 3 rounds

200m row

10 Kb deadlifts

10 push-ups

10 good mornings

C.) Deadlift 6-5-4-4

(Starting weight should be around 65-70%, build throughout 4 working sets aiming for something around 80%)

D.) Bench press 4x12 reps

You're going to pick one weight for these sets to work across with, shoot for somewhere in the 60-65% range, choose something that will challenge you every set, but you'll be able to complete)

E.) 3 sets of:

500m row

(Rest 2 minutes between sets)

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

Coach Joshua


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