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WOD Wednesday July 17th 2019

WOD Wednesday July 17th 2019

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

B.) warm up: 2 rounds 250m row 20m oh kB Carry 10 bb push press 10 pushups 10 ring rows 5 box jumps

C.) Strict press 1rm test! 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.) 21-15-9 Handstand pushups Pull-ups Toes to bar (Scale as needed)

E.) 4 sets of :60-:90 second bw planks Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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