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WOD Friday May 17th 2019

WOD Friday May 17th 2019

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

B.) Warmup 2 rounds 250m row 10 goblet squats 10 Kb deadlift 10 kB swings 10 sit-ups 15 dubs 10 ring rows

C.) Deadlift-5x10 reps Work up to a weight around 60% and hold across for 5 sets (Rest 2-3 minutes between sets)

D.) 11 minute amrap 50 double unders 10 deadlifts 225/153 20 Russian kB swings

E.) 3 sets of Banded good mornings x25 @30x1 tempo Superset with Weighted planks x :60 seconds Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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