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WOD Wednesday March 13th 2019

WOD Wednesday March 13th 2019

A.) Mobility :60 seconds couch stretch :60 seconds banded hamstring :60 second Super front rack

B.) warmup: 2 rounds of 200m row 10 air squats 10 Russian Kb swings 5 box jumps 10 Bb power cleans 10 Push press 10 Ring rows 10 Push-ups

C.) EOMOM x12 minutes (6sets) Clean+Clean+hang clean+clean Any variation of the clean is fine, work up to about 60-70% and build as technique allows

D.) 21-15-9 Power cleans 115/73 Goblet squats 55/35 (Scale as needed)

E.) 5 minute cool down row/Mobilize

Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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