WOD Monday February 24th 2020

March 10, 2020

WOD Monday February 24th 2020
A.) Mobility
:60 second couch stretch on bench
:60 second banded hamstring
:60 second t spine

B.) Warm up: 500m row
Then
10-8-6
Light Wall balls
kB swings
kB deadlifts

C.) E3m x15 minutes (5 sets)
Back squat x6
Work sets across around 70-75%

D.) 2 sets for max reps
Max 3/4 back squat @40%
(Rest 3 minutes between sets)

E.) 500m row
Into
3 rounds for time:
15 overhead squats 75/53 or front squat 95/63
20 walking lunges /side
(Sub front squats for ohs, scale as needed)

F.) 5 minute cool down row
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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