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WOD Friday September 20th 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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