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WOD FRiday February 21st 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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