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WOD Friday March 15th 2019

WOD Friday March 15th 2019

A.) Mobility :60 seconds couch stretch :60 seconds super front rack :60 second Oh band distraction

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 200m run

C.) Push press 10-8-6-5-4 (Start around 50-60% and build through 5 sets)

D.) 15-12-9-6-3 Push press 95/63 Russian Kb swings 55/35 Box jump overs 24/20 (Scale as needed)

E.) Mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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