WOD Wednesday August 29th 2018

August 29, 2018

WOD August 29th 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
7 Bb front squats
7 Bb good mornings
7 Bb push press


C.) Front Squat 5x5
(This is week 7of 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:
30 wall balls 20/14
20 single arm DB hang clean and Jerks 50/35 (scale wall ball weight, and db weight as needed)


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

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