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WOD Friday January 11th 2018

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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