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WOD Friday September 13th 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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