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WOD Friday August 3rd 2018

WOD Friday August 3rd 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 Cleanx2+jerkx2 (Reset from the floor after the first hang Clean, pick a weight you feel comfortable moving technically sound, and build off of that for 5 sets)

D.) 15-10-5 Push press 155/113 Front squat 155/113 After each set run 400m (3 total) (These weights should be challenging for you, it's not a ton of reps so choose something that's tough but you can still move with good form)

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


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