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WOD Friday August 31st 2018

WOD Friday August 31st 2018

A.) mobility: :60 seconds couch stretch :60 seconds banded hamstring stretch :60 seconds banded pec stretch

B.) Warm up 1 round 200m row 15 Kb deadlifts 15 Kb swings 15 push-ups 15 good mornings

C.) Deadlift 6-6-5-5 (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.) "Lohko" For time: 20 DB burpees 35/20 800m run w/ med ball 20/14 30 Russian Kb swings 55/35 500m row (Scale weights and movements as needed, run will be done in 200m increments) HAPPY BIRTHDAY COACH MASON LOCOCO!

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


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