WOD FRIDAY January 3rd 2020

January 3, 2020

WOD Friday January 3rd 2019

 

A.) Mobility
:60 second couch stretch
:60 second banded pigeon
:60 second banded hamstring

 

B.) Warmup
500m row
21-15-9
kB deadlifts
Light goblet squats

 

C.) Deadlift
5x5
(Warm up to 75% and work sets across)

 

D.) 10 minute amrap
6 deadlifts 225/153
7 chest to bar pull-ups
8 toes to bar
(Scale as needed)

 

E.) 3 sets of
Single leg dB split squats x10 reps per leg
Superset with
Banded good mornings x20

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

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