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WOD Wednesday July 10th 2019

July 10, 2019

WOD Wednesday July 10th 2019

 

A.) mobility: 
:60 seconds overhead band distraction 
:60 second banded pec stretch 
:60 second pec smash
:60 second sink mobility

 

B.) warm up: 2 rounds 
250m row 
5 pushups 
5 dips 
10 ring rows
5 box jumps

 

C.) Bench press 1rm
Suggested warm up
5 reps @ 50%
4 reps @60%
3 reps @70%
2 reps @75%
1 rep @80%
Continue with singles until you've reached your max for the day! If you have you’re own loading protocol, feel free to use it.
Rest as needed between sets

 

D.) 5 rounds of:
15 dB push ups 
12 box jumps 24/20
9 Ring dips/box dips 
(Scale as needed)

 

E.) mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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