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WOD Wednesday September 4th 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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