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WOD Friday January 4th 2018

January 4, 2019

WOD Friday January 4th 2018

 

A.) mobility 
:60 second couch stretch
:60 second oh band distraction 
:60 seconds super front rack

 

B.) warmup 2 rounds of 
200m row 
10 kettlebell swings 
15 double unders 
10 sit-ups 
5 Bb muscle cleans 
5 Bb power cleans 
5 front squats

 

C.) every 2 minutes for 20 minutes 
Clean+hang clean+clean
(Start around 60% and add weight every 2-3 sets as technique allows)

 

D.) 21-15-9
Hang power cleans 135/93
Box jumps 
Double unders 2:1 (42-30-18)
(Scale as needed)

 

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

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