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WOD Wednesday October 2nd 2019

WOD Wednesday October 2nd 2019

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

B.) Warmup: 2 rounds of 250m row 5 burpees 5 pushups 5 burpees 5 pull-ups

C.) E3mom x 14 (7 sets) 7 bench press (Warm up to 60-65% and work sets across)

D.) For time: 500m row 40 ring pushups 30 renegade rows 40 ring pushups 500m row

E.) 4 sets of bicep curls x12-15 reps As heavy as possible Superset with banded tricep extensions x15 reps Have fun, work hard, work smart, push yourself, and #Trusttheprogram Coach Joshua


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