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WOD Wednesday October 17th 2018

WOD Wednesday October 17th 2018

A.) Mobility :60 second banded pec stretch :60 second sink mobility :60 second lat smash

B.) warm up 3 rounds 200m row 10 kip swings 5 push-ups @30x1 tempo 10 ring rows 10 db bench press(light)

C) Bench Press Max Out! Suggested warm up 5 reps @ 50% 4 reps @60% 3 reps @70% 2 reps @75% 1 rep @80% Continue with singles until you've reached your max for the day!

D.) For time: 21-15-12-9-6-3 Ring dips/box dips Push press 75/53 (Scale reps as needed)

E.) mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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