WOD Friday March 1st 2019

March 1, 2019

WOD Friday March 1st 2019

 

A.) Mobility 
:60 seconds couch stretch 
:60 seconds banded hamstring
:60 second banded pigeon

 

B.) warmup: 2 rounds of 
200m row 
5 box jumps 
5 burpees
10 situps 
10 Kb deadlifts 
10 Bb good mornings
10 10 wall balls 
200m run

 

C.) 4 rounds of:
21 Deadlifts 135/93 
15 Burpees over the bar 
200m run
(Scale weight and rounds as needed, pick a weight you feel you can go unbroken at least 2 rounds of the deadlift)

 

D.) cool down row/ mobilize!
Seated saddle stretch
Foam roll Thoracic spine
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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