WOD Friday December 6th 2019

December 13, 2019

WOD Friday December 6th 2019

 

mobility
:60 seconds couch stretch on bench
:60 second oh band distraction
:60 second super front rack

 

B.) Warm up:
3 rounds
250m row
12 bb push press
6 toes to bar
8 box jumps

 

C.) Strict press
4-3-2-1
(Start your working sets around 75% and build to a heavy single for the day)

 

D.) “Fran”
21-15-9
Thrusters 95/63
Pull-ups/ring rows

 

E.) 3 sets of
Anterior delt raises with dbs x12
Superset with
Lateral delt raises x12

Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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