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WOD Friday February 7th 2020

March 9, 2020

WOD Friday February 7th 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
6-6-6-6-6
Warm up to 60% and build through 5 sets

 

D.) 21-15-9
Sumo deadlift high pull 95/63
Handstand pushups/dB push press
(200m run after each round)

 

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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