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WOD Friday January 31st 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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