WOD THORSDAY October 3rd 2019

October 3, 2019

WOD THORSDAY October 3rd 2019


A.) mobility 
:60 couch stretch
:60 oh band distraction 
:60 super front rack


B.) Warm up:
3x3 Oh squat therapy 
Pause at 1/4 squat, 1/2 squat, and full squat 
2 rounds of
200m row 
10 bb power clean 
10 box jumps 
10 bb power snatch 
10 Russian kB swings


C) Eomom x12 (6sets)
Clean+hang clean x2
(Start around 65-70% and build through 6 sets)


D) Eomom x12 (6sets)
2 Snatch+hang snatch+2 overhead squats
(Pick a starting weight that allows you to move with good technique, if you don't have overhead squats work on snatch triples.)


E.) 4 sets of 
100m row sprint (this should be an all out effort)
Rest 1 minute between sets 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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