WOD Thursday September 27th 2018

September 27, 2018

WOD Thursday September 27th 2018


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


B.) Warm up 2 rounds 
100m row
10 Kb deadlifts
10 push-ups 
10 good mornings


C.) Deadlift 10-8-6-4
(Starting weight should be around 50-60% build throughout 4 working sets aiming for something around 70-80%for your final set)


D.) Bench press 4x12 reps
(Add 5# from last week if possible)


E.) 15-12-9-
Ring dips/box dips 
Calorie Row
( scale dips as needed, if you are really proficient with ring dips, do them strict or weighted)


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

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