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WOD Friday June 28th 2019

WOD Friday June 28th 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 box jumps 10 sit-ups 10 ring rows

C.) Deadlift-5x3 Work up to a weight around 80-85% and hold across for 5 sets) (Rest 2-3 minutes between sets)

D.) 5 rounds for time 5 deadlifts 315/223 275/183 10 medball cleans 20/14 100m medball carry 20/14 15 Russian kB swings 55/35

E.) 5 minute cool down row/mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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