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WOD Monday January 20th 2020

January 23, 2020

WOD Monday January 20th 2020

 

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

 

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

 

C.) E3m x15 minutes (5 sets)
Back squat at x4 reps with 3 second pause at the bottom
Work up to 60% and work sets across

 

D.) 2 sets of max reps front squat with 1 second pause at the bottom @40%

 

E.) For time:
50 cal row
75 wall balls 20/14
(Scale as needed)

 

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

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