WOD Wednesday December 19th 2018

December 19, 2018

WOD Wednesday December 19th 2018


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


B.) Warmup 2 rounds of 
200m row 
5 handstand kick ups 
10 wall balls 
5 press
5 push press


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.) 21-15-9
Push press 115/73
Toes to bar
No push-up burpees
(Scale push press weight as needed)


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

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