WOD Friday January 31st 2020

January 31, 2020

WOD Friday January 31st 2020

 

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

 

B.) Warm up:
25 banded good mornings
Then
500m row
into
15-10-5
kB swings
kB deadlifts
Jumping air squats

 

C.) Deadlift
8-8-8-8-8
Warm up to 50% and build through 5 sets to a heavy set of 8

 

D.) 10 minute amrap
3 deadlifts 275/183
4 pull-ups
5 burpees
6 single arm clean and jerks 50/35
(Scale as needed)

 

E.) 2x 30-60 second passive hang from rings or pull-up bar
Foam roll x3-5 minutes
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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