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WOD Wednesday October 16th 2019

WOD Wednesday October 16th 2019

A.) Mobility :60 second couch stretch 60: second oh band distraction :60 second pec stretch (5 min Jerk review)

B.) Warm up: Emom x 8 2 burpees 3 box jumps 4 bb push press

C.) Press 5-5-5 (Start around 70% and build)

C2.) Push press 4-4-4 (Build off heaviest set of presses)

C3.) Jerk 3-3-3 (Build as technique allows)

D.) 3 sets of Row 500m 12 box jump overs 24/20 15 db push press 50/35 (Scale as needed)

E.) 5 min cool down row/Mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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