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WOD Monday November 4th 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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