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WOD Friday July 12th 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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