WOD Friday February 14th 2020

March 9, 2020

WOD Friday February 14th 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
5-5-5-5-5
Warm up to 70% and build through 5 sets

D.) Every 2 minutes for 18 minutes
2 deadlifts 315/183
3 strict pull-ups/banded pull-ups
4 renegade rows 50/35
5 toes to bar

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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