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WOD Friday January 10th 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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