WOD Friday July 19th 2019

July 19, 2019

WOD Friday July 19th 2019


A. Mobility
:60 seconds couch stretch
:60 seconds banded pigeon stretch
:60 second super front rack


B.) 500m row at 70% pace 
Then 2 rounds of 
10 goblet squats 
10 Cossack squats
10 box jumps 
10 Bb good mornings
10 Kb deadlift
10 bb power clean


C.) Front squat test out!
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!


D.) For the board! 
2000m row!
(This is an important capacity/endurance test so although I know many of you dislike rowing, understand this is a very good indicator of where we are in our longer distance capacity)


E.) Mobilize!
Work hard, have fun, work smart, get strong, test out, and #Trusttheprogram
Coach Joshua

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