WOD Friday December 27th 2019

December 27, 2019

WOD Friday December 27th 2019


A.) Mobility:
:60 second Oh band distraction
:60 second pec stretch
:60 second super front rack


B.) Warm up:
3 rounds
100m run
10 dB push press
10 pushups


C.) E3m x15minutes
Strict press x6 reps
(Warm up to around 70% and work sets across)


D.) 15-12-9-6-3
Chest 2 bar pull-ups
DB push press 50/35
Weighted sit-ups 45/35
(Scale as needed)


E.) 3 sets of
Anterior delt raises x15 reps
Superset with
Lateral delt raises x15 reps

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

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