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WOD Friday February 28th 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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