WOD Wednesday October 10th 2018

October 10, 2018

WOD Wednesday October 10th 2018


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


B.) Warm up 3 rounds:
250m row
10 Kb deadlifts
10 push-ups 
10 good mornings


C.) Deadlift 10-10-10-10
(weight should be around 50-60% for all 4 working sets)

D.) Bench press 4x12 reps
(75% of your week 1 starting weight)


E.) 4 sets of:
400m sprint
(Rest 2 mins between sets)


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

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