WOD Friday August 30th 2019

August 30, 2019

WOD Friday August 30th 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 clean
5 bb front squat 
10m oh Kb carry (single arm) 
10 kbs 
5 handstand kickups 
10 box jumps
10 ring rows 
(5 minute jerk review)


C.)Eomom x14
Clean+hang clean+2 jerks 
(Warm up to a challenging weight and build through 7 sets)


D.) 5 rounds For time:
10 power cleans 115/73
8 push press 115/73
200m rum


E.) 4 sets of 
Anterior delt raises x15
Superset with lateral delt raises x15
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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