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WOD Friday July 27th 2018

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

B.) Warmup: 500m row Then: 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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