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WOD Friday April 19th 2019

WOD Friday April 19th 2019

A.) Mobility :60 second couch stretch :60 second banded hamstring :60 second oh band distraction

B.) Warmup 2 rounds 250m row 10 bb power snatch 10 Kb deadlift 10 kB swings 10 sit-ups 10 ring rows

C.) Deadlift 5 sets of 10 reps Work up to a weight around 60-65% of your 1rm and work all 5 sets across at that weight) (Again....Do not ego lift! These reps should be executed with good position! Aim for quality reps over trying to max out your weight!)

D.) 5 rounds for time: 5 Deficit handstand push-ups/HSPU 7 Power snatch 9 weighted sit-ups 25/15 (45# plate deficit/25# plate deficit, scale as needed)

E.) 3 sets of Banded good mornings x25 @30x1 tempo

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


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