WOD Friday January 25th 2018

January 25, 2019


WOD Friday January 25th 2018

 

A.) Mobility:
:60 seconds Couch stretch 
:60 seconds pigeon stretch
:60 second hip floss

 

B.) Warmup
500m row 
Then 2 rounds 
15 double unders 
10 wall balls
10 Kb deadlifts 
10 Russian Kb swings

 

C.) Deadlift 
10-8-6
(Start around 60% and build through 3 working sets)

 

D.) For time:
1000m row 
Rest 3 minutes 
25-20-15-10-5
Ring push-ups/push ups 
Deadlift 185/123
Rest 3 minutes 
1000m row

 

E.). Mobilize 
:60 second banded hamstring 
:90 seconds lumbar foam roll 
:60 seconds pec smash

 

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

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