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WOD Friday September 7th 2018

WOD Friday September 7th 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 6-5-4-3 (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.) for time: 1000m row Rest 3 minutes 500m row

Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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