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WOD Friday September 27th 2019

September 27, 2019

WOD Friday September 27th 2019

 

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

 

B.) Warmup: 3 rounds of 
250m row
5 pushups
5 burpees
5 pull-ups

 

C.) E3mom x 12 (6sets)
8 bench press @50-60% across

D.) For time:
10 burpees 
25 ring dips 
10 burpees 
50 dB pushups 
10 burpees 
25 ring dips 
10 burpees 
(Scale as needed)

 

D.) 4 sets of bicep curls x15-20 reps
As heavy as possible 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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