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WOD FRIDAY January 3rd 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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