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WOD Thursday October 4th 2018

Wod Thursday October 5th 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 12-10-8-6 (Starting weight should be around 50-60% build throughout 4 working sets aiming for something around 70% for your final set)

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

E.) For time: 1000m row 50 ring push-ups/push-ups/box push-ups (Scale as needed)

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


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