WOD November 14th 2018

November 14, 2018

WOD Wednesday November 14th 2018


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


B.) Warmup 
500m row 
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.) 5 rounds for time 
Light DT
12 deadlifts 115/73
9 hang power cleans 115/73
6 push jerks/push press 115/73
(Scale weights as needed)


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

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