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WOD Monday August 13th 2018

August 13, 2018

WOD Monday August 13th 2018

 

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

 

B.)Warm up: 3 rounds 
200m row
10 wall balls

 

C.) Front Squat 5x5
(This is week 5 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.) 3 rounds For time:
10 Thrusters 115/93
12 burpees over the bar
(Scale thruster weight as needed, should be moderately heavy)

 

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

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