WOD Sunday July 22nd 2018

July 22, 2018

A.) warm up:

:60 seconds Couch stretch

:60 seconds Pigeon stretch 

2 rounds standard warm up:

10 Bb back squats 

10 Bb good mornings

10 sit-ups

10 pull-ups/ring rows

10 push-ups


B.) 15-20 minute open skill/make up a missed lift from this past week

(It's important not to kiss lifts throughout the strength cycle, so if you missed any lifting days last week such as squat, press, or deadlift, I would encourage you to choose one to make up)


C.) For time:

4 rounds for time of 

10 power cleans 155/113

15 no push-up burpees 

20 Russian kb swings 55/35

(Scale weights as needed, power cleans should be heavy/moderate, pick a KB you feel comfortable moving for a lot of reps)


D.)  mobilize/ 5 minute cool Down row

Have fun, work hard, work smart, push yourself, and #Trusttheprogram

Coach Joshua

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