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WOD Friday February 28th 2020

March 10, 2020

WOD Friday February 28th 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
8-6-4
kB swings
kB deadlifts
Wall balls

C.) Deadlift
8-8-8-8-8
Warm up to 60% 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:
20 Russian kB swings
10 strict press 95/63
10 pull-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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