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WOD Wednesday May 22nd 2019

WOD Wednesday May 22nd 2019 A.) Mobility :60 second couch stretch :60 second banded pigeon :60 second pry squat B.) Warm up 2 rounds: 250m row 10 Bb back squats 10 Wall balls 10 Kb deadlift 10 Cossack squats 10 kb swings 10 sit-ups C.) E3mom x18(6sets) Back squat x 5 reps (Choose a weight around 75+% and hold across 5 sets) D.) 2 sets for max reps 3/4 Back squat @50% for max reps Rest 3 minutes and repeat E.) 9 minute amrap: 10 alt pistols 8 Burpees 6 box jump overs 24/20 (Scale as needed) F.) 5 min cool down row/Mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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