WOD November 23rd 2018

November 23, 2018


WOD November 23rd 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 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.) For time:
15-12-9-6-3
Handstand push-ups/DB push press
Burpees

 

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

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