WOD December 14th 2018

December 14, 2018

WOD Friday December 14th 2018


A.) Mobility
:60 second couch stretch 
:60 second oh band distraction
:60 second banded bully


B.) Warmup 
500m row 
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.) 5 rounds for time 
12 handstand push-ups/DB push press 
12 deadlifts 225/153
(Scale deadlift and push press as needed)


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

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