WOD Wednesday June 12th 2019

June 12, 2019

WOD Wednesday June 12th 2019


A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
:60 seconds super front rack


B.) Warmup: 2 rounds of 
250m row 
10 Bb power clean
10 bb front squat 
10m oh Kb carry (single arm) 
10 kbs 
5 handstand kickups 
10 box jumps
10 ring rows


C.)12 min Emom 
Clean+front squat+jerk 
(Start at a lighter weight you can execute with good technique, build every 2 sets as technique allows)


D.) 12-9-6-9-12
Hang power clean 135/93
Push press 
(Scale as needed)


E.) 4 sets of 
Anterior delt raises w/ plate x15
Superset with lateral delt raises x15

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

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