WOD Friday October 26th 2018

October 26, 2018

WOD Friday October 26th 2018


A.) mobility 
:60 second banded pigeon 
:60 second ham string pulls with band (lying on back)
:60 second hip floss


B.) warm up 3 rounds
200m row
10 RDLs 5/side
10 squat to stand
10 banded good mornings
10 Bb deadlift


C) Find today's deadlift 1rm
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! (Remember this is only a suggested warm up protocol, if you need more or less reps to warm up properly and reserve energy talk to your coach about a protocol that works best for you, everyone is different when it comes to maxing out
Rest as needed between sets


D.) For time:
1000m row
Rest 4 minutes
500m row
Rest 2 minutes 
250m sprint


Have fun, work hard, work SMART, get strong, and #Trusttheprogram
Coach Joshua

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