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WOD Wednesday July 3rd 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) Clean+clean+jerk+jerk (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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