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WOD Monday October 1st 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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