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WOD Wednesday January 2nd 2018

WOD Wednesday January 2nd 2018

A.) Mobility: :60 seconds Couch stretch :60 seconds pigeon stretch :60 second pry Squat

B.) Warmup 500m row Then 2 rounds of 10 oh wall squats 10 Russian Kb swings 10 box jumps 10 wall balls

C.) Back squat 6x3 (This is week 10 of our strength cycle, add 5# from last week if possible; if you missed any weeks continue from where you left off)

D.) For time: 500m row Then 21-15-9 Weighted pistols/pistols/box pistols Weighted sit-ups 35/25 Then 400m run

D.) 3 of weighted planks x:60 seconds Rest :60 seconds between sets

Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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