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WOD Wednesday November 20th 2019

December 5, 2019

WOD Wednesday November 20th 2019

 

A.) mobility
:60 seconds sink mobility
:60 seconds banded pec stretch
:60 second lat smash

 

B.) Warmup:
500m row
Then
3-5-7
Burpees
Ring rows
Box jumps
Then 400m run

 

C.) E3mom x 15 (5 sets)
10 incline bench press
(Warm up to around 50-60% of flat bench 1RM and work sets across)

 

D.) For time:
750m row
100 double unders
40 ring dips/box dips
30 box jump overs
(Scale as needed)

 

E.) 3-4 sets of
DB bicep curls x12 reps
Superset with banded tricep pulldowns x15
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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