WOD Friday March 8th 2019

March 8, 2019

WOD Friday March 8th 2019


A.) mobility
:60 seconds couch stretch
:60 second pigeon 
:60 second hip floss


B.) 4 rounds of
200m row sprint
6 Kb deadlifts (single Kb between feet)
6 barbell good mornings
6 air squats 
4 box jumps


C.) Deadlift 4-4-4-3-3
Start around 70-75% of your 1rm and build to today's heavy triple, aim for 80%
(Rest 2-3 mins between sets)


D.) 10 minute amrap
10 deadlifts 185/133
8 toes to bar/leg raises 
6 box jump overs 24/20
(Scale as needed)


E.) 5 minute cool down row/bike and Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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