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WOD Wednesday November 20th 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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