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WOD December 6th 2018

WOD Thursday December 6th 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 6 sets of 4 reps building (Start around 60% and build throughout 5 sets, keep in mind this is not to test a 4rm, just finding a heavy set of 4 for the day, aim for around 80+%on the final set)

D.) For time 50 double unders Then 21-15-9 Deadlifts 185/113 Ring dips/box Dios Then 50 double unders (Scale as needed, sub 2:1 singles for dubs)

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


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