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WOD Friday August 16th 2019

WOD Friday August 16th 2019

A.) mobility :60 seconds couch stretch :60 second oh band distraction :60 seconds super front rack

B.) Warmup: 2 rounds of 250m row 5 bb power snatch 5 Bb power clean 10 bb front squat 10m oh Kb carry (single arm) 10 kbs 5 handstand kickups 10 box jumps 10 ring rows

C.)Eomom x14 2 Cleans and a jerk (Warm up to a challenging weight and build through 7 sets)

D.) For time 10 clean and jerks 135/93 15 box jump overs 24/20 8 clean and jerks 135/93 12 box jump overs 24/20 6 clean and jerks 135/93 10 box jump overs 24/20 4 clean and jerks 135/93 8 box jump overs 24/20 (Scale as needed)

E.) 5 min cool down row/Mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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