WOD Wednesday December 11th 2019

December 13, 2019

WOD Wednesday December 11th 2019

 

A.) Mobility
:60 second oh band distraction
:60 second banded pec stretch
:60 second sink mobility

 

B.) Warmup
250m row
15-10-5
Hand release pushups
Ring rows
250m row

 

C.) Bench press
4-3-2-1
Warm up to around 75% and build up to a heavy single for the day

 

D.) 21-15-9
Ring dips/box dips
Db push-ups/ hr pushups
Pull-ups/ring rows

 

E.) 2 minute lat roll out on foam roller
2 minutes pec smash
30 pvc dislocates
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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