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WOD Wednesday January 30th 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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