WOD Monday March 9th 2020

March 10, 2020

WOD Monday March 9th 2020

 

A.) Mobility
:60 second couch stretch on bench
:60 second banded hamstring
:60 second super front rack

 

B.) Warm up: 500m row
Then
15-10-5
Goblet squats

kB deadlifts

 

C.) E3m x15 minutes (5 sets)
Back squat at x4 reps
Work up to 80% and try to hold across for 5 sets

 

D.) 2 sets of max reps back squat @50%
(Rest 3 minutes Between sets)

 

E.) For time:
30 box jumps 24/20
30 wall balls
30 burpees
(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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