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WOD THORSDAY October 3rd 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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