WOD Monday October 1st 2018

October 1, 2018

WOD October 1st 2018


A.) warm up: 
:60 seconds Couch stretch 
:60 seconds banded pigeon stretch
:60 second super front rack


B.)Oh wall squat therapy
4 sets of 3 reps
:3 second pause at 1/4 squat, 1/2 squat, and full squat


C.) Front Squat 5x5
(This is the FINAL of our strength cycle!, if you can add 5# to your sets go for it, if last weeks squats were a grind, stay with the same weight)


D.) For time:
3 sets against a 3 minute clock 
500m row 
Max back squats 135/93
(Scale back squat weight as needed, can be taken from the floor or a rack)


E.) 5 min cool down row/mobilize 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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