WOD Wednesday July 3rd 2019

July 3, 2019

WOD Wednesday July 3rd 2019


A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
2x4 Oh wall squats, pause at 1/4, 1/2, and full squat


B.) Warmup: 2 rounds of 
250m row 
5x 3 position power clean 
10m oh Kb carry (single arm) 
5 handstand kickups 
5x jerk/push press 
10 box jumps
10 ring rows


C.) Eomom x16 (8 sets)
(Start at a lighter weight you can execute with good technique aim for 60-65% and work sets across, this is a Deload, so technique takes priority)


D.) 5 rounds For time:
10 power snatch 95/63
15 plate squat cleans 35/25
( start with one end of the plate touching the floor, execute a squat clean similar to a medball clean standing up to full extension)


E.) 4 sets of 
Bb upright row x15
Superset with
Lateral delt raises x15

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

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