WOD Friday September 13th 2019

September 13, 2019

WOD Friday September 13th 2019


A.) mobility 
:60 seconds couch stretch 
:60 seconds banded pec stretch
:60 second lat smash


B.) Warmup: 2 rounds each relay style 
250m row
5 pushups
5 burpees
5 box jumps


C.) E3mom x 15 (5 sets)
Bench press x10 reps 
(Work up to a weight you can hold across for 5 sets, 60-65% suggested)


D.) 5 rounds For time:
15 ring dips/box dips 
9 burpees 
100m med ball carry 20/14
7 deadlifts 275/153
(Scale as needed, reps and weight)


E.) 3 sets of dB chest flys x12 reps 
Superset with 
Banded tricep pulldowns 
As heavy as possible 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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