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WOD Thursday September 13th 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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