WOD Friday January 10th 2020

January 12, 2020

WOD Friday January 10th 2020
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
6-6-5-5-4
(Start around 70% and build through 5 sets)

D.) every 3 minutes for 15 minutes
10 deadlifts 225/153
12 wall balls
200m run
(Scale as needed)

E.) 3 sets of
Weighted planks x 60 seconds
Superset with
Banded good mornings x20

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

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