WOD Friday July 27th 2018

July 27, 2018

Friday July 27th 2018
A.) mobility
:60 seconds couch stretch
:60 seconds super front rack
:60 seconds pry squat

B.) Warmup: 500m row 
3 rounds with the empty barbell of:
3 Clean deadlifts
3 Clean pulls
3 Clean High pulls
3 Muscle Clean
3 power Clean
3 squat Clean

C.) 5 sets of 
2 Clean+hang Clean+clean+Jerk
(Reset from the floor after the first hang Clean, pick a weight you feel comfortable moving technically sound, shoot for around 60-70% and build off of that for 5 sets)

D.) "PCD"
25-20-15-10-5 power cleans 135/93
50-40-30-20-10 double unders 
(Scale weight and reps as needed) **This wod is for our very own PCD Dee Metivier's 14th birthday...strike that 24th birthday if you can believe it, I know it's a day late, but this wod is for you, my overly politically correct vegan friend, happy birthday Cabbage Patch Kid**

E.) Mobilize 
Have fun, work hard, work smart, push yourself, get strong, and #Trusttheprogram
Coach Joshua

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