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WOD Friday March 8th 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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