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WOD Friday January 11th 2018

January 11, 2019


WOD Friday January 11th 2018

 

A.) Mobility 
:60 seconds couch stretch 
:60 second banded pec stretch 
:60 second lat smash

 

B.) warm up: 2 rounds of 
250m row 
10 kettlebell swings 
10 push ups 
10 ring rows 
10 wall balls

 

C.) Bench press 
6-5-4-3
(Start your set of 6 around 70-75% and build through 4 sets to a heavy triple for the day, take your time warming up)

 

D.) 12 minute amrap 
200m run 
15 ring dips/box dips 
10 renegade rows 55/35 (per side) 
(Scale as needed)

 

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

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