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WOD Thursday September 27th 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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