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WOD Friday November 30th 2018

WOD Friday November 30th 2018

A.) Mobility :60 second couch stretch :60 second banded hamstring stretch :60 second banded pigeon stretch

B.) Warm up 3 rounds of 200m row 10 Bb back squats 10 Bb good mornings 10 Kb deadlifts

C.) Deadlift 5 sets of 6 reps building (Start around 50-60% and build throughout 5 sets, keep in mind this is not to test a 6rm, just finding a heavy set of 6 for the day, aim for around 75+% on the final set)

D.) 10 minute amrap: 15 Russian kb swings 55/35 10 weighted sit-ups 35/25 50m bear crawls (Scale weights and reps as needed, if you're unable to bearcrawl, sub inchworms x8 reps)

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


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