WOD Wednesday August 28th 2019

August 28, 2019

WOD Wednesday August 28th 2019


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


B.) Warmup: in teams of 2:
4 rounds each alternating of:
12 kB deadlift 
10 sit-ups 
100m fun


C.) Deadlift 
Start at 75% and build through 3 sets


D.) AJ’s Going away WOD
In teams of 2: 25 minute amrap 
10 deadlifts 225/153
20 toes to bar 
30 Russian kB swings 55/35
500m row 
(One partner works at a time, split reps evenly) 
**AJ Adams has recently accepted a new job in New York and will be moving there this week, this will be his final wod with us for a while as he takes on his next adventure in life, anyone that knows AJ knows that he is a great guy, and an awesome workout partner. He’s been with us for over a year now and has become a regular at the 5:30pm class. I’d like to thank him for being such a special part of our gym by sending him off with a going away wod, so if you can make it to the 5:30pm class to throw down with AJ and the rest of us, please try and make it so we can send him off right!


E.) 5 minute cool down row/Mobilize 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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