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WOD Friday July 12th 2019

July 12, 2019

WOD Friday July 12th 2019

 

A.) Mobility
:60 seconds couch stretch
:60 seconds banded pigeon 
:60 second banded hamstring

 

B.) 500m row
Then
Then 2 rounds of 
10 air squats 
10 kB swings 
10 kB deadlifts 
10 Bb good mornings
10 box jumps

 

C.) Deadlift test out!
Suggested warm up
6 reps @40%
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!

 

D.) “Dianne”
21-15-9 
Deadlifts 225/153
Handstand pushups 
(Scale deadlift weight and handstand pushups as needed)

 

E.) 5 min cool down row/Mobilize!
Work hard, have fun, work smart, get strong, test out, and #Trusttheprogram
Coach Joshua

 

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