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WOD Wednesday December 11th 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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