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WOD Wednesday August 29th 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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