WOD Wednesday January 30th 2019

January 30, 2019

WOD January 30th 2019


A. Mobility
:60 second banded pec stretch
:60 second sink mobility
:60 second lat smash


B.) warm up:
3 rounds 
200m row
10 wall balls
10 push-ups
10 ring rows
5 box jumps


C.) Bench press 6-5-4-3
Start around 70% for your working sets and build to a heavy triple for the day, 
(rest 2-3 minutes between sets)


D) Four rounds for time:
400m run
3 rope climbs/plank climbs
10 box jump overs 24/20
(Scale reps and weights as needed)


E.) mobilize 
Have fun, work hard, get strong, and #Trusttheprogram
Coach Joshua

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