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WOD Wednesday July 10th 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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