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WOD Friday January 4th 2018

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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