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WOD Friday August 17th 2018

WOD Friday August 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 Clean 1.1.1 pick a weight you feel comfortable moving technically sound, around 70% and build off of that for 5 sets)

D.) For time: 1000m row 30 power cleans 135/93 100 double unders (Scale clean weight to something moderate, sub2:1 singles)

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


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