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WOD Wednesday November 13th 2019

WOD Wednesday November 13th 2019

A.) Mobility :60 seconds couch stretch :60 second pigeon :60 second hip floss Then

B.) Warm up: 4 rounds of 100m row sprint 6 Kb deadlifts (single Kb between feet) 6 kB swings

C.) Deadlift 4-4-4-4 Start around 70-75% of your 1rm and build to today's heavy triple, aim for 80% (Rest 2-3 mins between sets)

D.) 5 sets against a 3 minute clock 5 deadlift 275/ 183 200m rum Max double unders Complete Max double unders with time remaining after the 5 deadlifts and 200m run (Choose a heavy but doable deadlift for the workout, don't exceed 75% with the weight you choose) **rest 2 minutes between sets**

E.) 4 sets of Banded good mornings x15 reps Superset with 15 V-UPS Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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