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WOD THORSDAY AUGUST 15th 2019

August 15, 2019

WOD August 15th 2019

 

A.) Mobility 
:60 seconds couch stretch 
:60 seconds banded hamstring 
:60 second oh band distraction

 

B.) Warmup:
2 rounds of
200m run
10 wall balls 
10 kB swings 
10 kB deadlift 
10 ring rows 
10 pushups

 

C.) Deadlift 5-4-3
(Build off of 70-75% starting weight)

 

D.) 9 minute amrap 
7 deadlifts 225/154
9 ring dips 
12 Russian kB swings 
(Scale as needed)

 

E.) 6 minute amrap 
10 calorie row/8 cal bike 
12 wall balls 20/14
(Scale as needed)
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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