WOD Wednesday September 4th 2019

September 4, 2019

WOD Wednesday September 4th 2019


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


B.) Warm up: emom x8
Even: 10 wall balls 
Odd: 15 kB Deadlift


C.) E3mom x15
Front squat x 6 reps @30x1 tempo
(Choose a weight around 65-70% and hold across 5 sets)


D.) 11 minute amrap 
10 wall balls 20/14
20 walking lunges 
8 single arm clean and jerks 50/35 
12 goblet squats 55/35
(Scale as needed)

E.) 4 sets of 
Weighted plank x:30-:60 seconds 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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