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WOD Monday January 28th 2019

A.) Mobility :60 second couch stretch :60 second oh band distraction :60 second banded bully

B.) Warmup 2 rounds of 200m row 5 handstand kick ups 10 box jumps 10 wall balls 5 Bb press 5 Bb push press

C.) Strict press Find new 1rm strict press Suggested loading 6@50% 5 @60% 3@70% 2@75% 1 @80% Continue until you hit a new pr or can no longer go up in weight

D.) Push press Find your new 1rm Suggested loading 6@50% 5 @60% 3@70% 2@75% 1 @80% Continue until you hit a new pr or can no longer go up in weight

E.) For time: 21-15-9 push press 115/73 95/63 Russian twists 35/15 1-1,2-2 etc After each round sprint 200m (Scale as needed)

F.) cool down row/ mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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