WOD Wednesday August 8th 2018

August 8, 2018

Wednesday August 8th 2018
A.) mobility:
:60 seconds couch stretch
:60 seconds banded hamstring stretch 
:60 seconds banded pec stretch


B.) Warm up 3 rounds 
200m row
10 Kb deadlifts
10 Kb swings
10 push-ups 
10 good mornings


C.) Deadlift 5-5-4-4
(Starting weight should be around 70%, build throughout 4 working sets)


D.) Bench press 4x12 reps
Add 5# from last week if possible, make notes on how these sets feel week to week, so that you know whether you should move up in weight the following week)


E.) 4 sets of 
:60 second max calorie assault bike 
(Rest 2 mins between sets)
**you should be able to push the intensity on these sets, use the first set as a guide for a number of calories to hit in the minute, and shoot for consistency)


Work hard, work smart, have fun, push yourself, get strong, and #Trusttheprogram
Coach Joshua

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