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WOD Friday January 19th 2019

WOD Friday January 18th 2019

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

10-8-6-4-3

(Start your set of 6 around 50-60%and build through 5 sets to a heavy set of 3 for the day, take your time warming up)

D.) For time

20 ring dips/box dips

30 push-ups/box push-ups

20 renegade rows 50/35

30 push-ups/box push-ups

20 rings dips/box dips

( this is an arm burner! So break up your reps, and scale for intensity)

E.) mobilize

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

Coach Joshua


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