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WOD Tuesday July 31st 2018

WOD Tuesday July 31st 2018

A.) warm up: :60 seconds Couch stretch :60 seconds banded pigeon stretch :60 second super front rack :60 second pry squat

B.)Warm up: 500m row Then Oh wall squat therapy 4 sets of 3 reps 3 second pause at 1/4 squat, 1/2 squat, and full squat

C.) Front Squat 5x5 (This is week 2 of our strength cycle, so you should be looking to add 5#s from last week, the goal is adding 5 pounds per week for as long as possible, if you are still not proficient with the front squat, you will back squat)

D.) 10 minute amrap: 10 weighted pistols/pistols/pistols to a box 10 burpees 100m shuttle sprint (Scale pistols to a box as needed)

E.) 5 min cool down row/mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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