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WOD Monday January 6th 2020

WOD Monday January 6th 2020

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

B.) Warm up: 500m row Then 15-10-5 Wall balls 10/6 kB deadlifts

C.) E3m x15 minutes (5 sets) Front squat at x4 reps with 4 second pause at the bottom Work up to 50-60% work sets across

D.) 2 sets of max reps front squat @40% (Pause for more than a solid 3 count and your set is done, go until you can’t!)

E.) 4 rounds for time: 2 rope climbs 15 goblet squats 55/35 20 kB swings 55/35 (Scale as needed)

5 minute cool down row Have fun, work hard, work smart, push yourself, and #Trusttheprogram Coach Joshua


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