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WOD Friday December 7th 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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