WOD Thursday September 13th 2018

September 13, 2018

WOD Thursday September 13th 2018


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


B.) Warm up 2 rounds 
200m row
10 Kb deadlifts
10 push-ups 
10 good mornings


C.) Deadlift 10-10-8-8
(Starting weight should be around 50-60% build throughout 4 working sets aiming for something around 70-75% for your final set)


D.) Bench press 4x12 reps
You're going to pick one weight for these sets to work across with, shoot for somewhere in the 60-65% range, choose something that will challenge you every set, but you'll be able to complete)


E.) for time: 
50 Russian kettlebell swings 55/35
50 weighted sit-ups 25/15
50 Russian kettlebell swings 55/35
(You may anchor the sit-ups, scale weights as necessary)


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

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