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WOD Wednesday November 7th 2018

WOD Wednesday November 7th 2018

A.) mobility :60 seconds couch stretch :60 seconds pigeon stretch :60 seconds super front rack

B.) Warmup: 500m row 3 rounds with the empty barbell of: 3 Clean deadlifts 3 Clean pulls 3 Clean High pulls 3 Muscle Clean 3 power Clean 3 squat Clean

C.) 5 sets of Clean+hang Clean+clean+hang clean (Reset from the floor after the first hang Clean, pick a weight you feel comfortable moving technically sound, and build off of that for 4 sets)

D.) E2M for 20 minutes (10 sets) 6 power cleans 135/93 10 no push-up burpees over the bar 20 double unders (Scale weight and reps as necessary)

E.) Mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua


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