WOD Friday December 7th 2018

December 7, 2018

WOD Friday December 7th 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, build from last week of possible)

 

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

 

E.) 5 rounds for time:
200m run
10 Hspu/db Push press
10 weighted pistols 5/side 25/10
(Scale movements as needed)

 

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

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