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WOD Friday September 20th 2019

September 20, 2019

WOD Friday September 20th 2019

 

A.) Mobility
:60 second couch stretch
:60 second banded pigeon 
:60 second banded hamstring

 

B.) Warmup: 200m run 
Then
Emom x6 
Minute 1: 10 wall balls 
Minute 2: 12 kB deadlifts 
Minute 3: 15 Russian kB swings

 

C.) Deadlift 8-7-6-5
Start around 50-60% and Work up to a weight around 75% through your 4 workings sets) 
(Rest 2-3 minutes between sets)

 

D.) 5 sets for times 
5 deadlifts 275/183
10 burpees over the bar 
12 wall balls 20/14
Rest 3 minutes between rounds

 

E.) 3 sets of 
Banded good mornings x25 @30x1 tempo
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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