WOD FRiday February 21st 2020

March 9, 2020

WOD Friday February 21st 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
Wall balls

C.) Deadlift
10-10-10-10-10
Warm up to 50% and build through 5 sets, the start of this wave will take us all the way to the end of the strength cycle!

D.) 5 rounds for time:
25 Russian kB swings 55:35
20ring pushups
15 goblet squats 55:35
(Sub for ring pushups
1-dB pushups
2-regular pushups
3-hand release pushups
4-box push-ups)

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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