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WOD Friday March 1st 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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