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WOD Monday November 4th 2019

November 4, 2019

WOD Monday November 4th 2019

 

A.) Mobility
:60 second couch stretch
:60 second banded pigeon
:60 second banded hamstring

 

B.) Warmup: 200m run
Then
Emom x6
Minute 1: 10 wall balls
Minute 2: 12 kB deadlifts
Minute 3: 15 Russian kB swings

 

C.) Deadlift 8-7-6-5
Start around 50-60% and Work up to a weight around 75% through your 4 workings sets)
(Rest 2-3 minutes between sets)

 

D.) 5 rounds for time:
5 deadlifts 275/183
7 burpees over the bar
9 med ball clean wall balls 20/14
(Scale as needed)

 

E.) 3 sets of
Banded good mornings x25 @30x1 tempo
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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