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WOD Thursday November 8th 2018

WOD Thursday November 8th 2018

A.) Mobility :60 second couch stretch :60 second oh band distraction :60 second banded bully

B.) Warmup 500m row Then: 3 rounds with empty barbell 5 press 5 push press 5 Jerks

C.) strict press 4x5 (Choose a weight somewhere around 65-70% of your 1rm if you have numbers to go off of and do sets across with the weight that you choose)

D.) Push press 4x5 (Start slightly above press weight, and build throughout 4 sets)

E.) 4 rounds for time 10 Thrusters 115/93 12 chest 2 bar pull-ups/pull-ups (Scale weight for Thrusters as needed, should be a challenging)

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


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