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WOD Wednesday January 23rd 2019

WOD Wednesday January 23rd 2019

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 3 minutes for 21 minutes (7 sets) Clean+hang clean+clean+clean+hang clean (Start around 60% and add weight every other set as technique allows)

D.) For Time 15-12-9-6-3 Power clean 155/103 Weighted box step ups w/ Dbs in each hand (Scale weights as needed to maintain instensity)

E.) Cool down row/Mobilize

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


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