WOD THORSDAY September 19th 2019

September 19, 2019

WOD THORSDAY September 19th 2019


A.) Mobility
:60 second couch stretch
60: second oh band distraction
:60 second pec stretch 
(5 min Jerk review)


B.) Warmup: 2 rounds each relay style 
100m run 
10 bb push press 
10 pushups 
10 box jumps


C.) Press 8-8-8
(Start around 50% and build)


C2.) Push press 6-6-6

(Build off heaviest set of presses)


C3.) Jerk 4-4-4
(Build off Heaviest set of Push press)


D.) 3 sets of 3 minute amraps:
4 push press 115/73
6 pull-ups 
Rest 2 minutes between sets


E.) 4 sets of 
Barbell upright row x15 reps 
Superset with barbell bicep curls x12 reps 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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