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WOD Friday March 6th 2020

WOD Friday March 6th 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 6-6-6-6-6 Warm up to 60-65% and build through 5 sets, the start of this wave will take us all the way to the end of the strength cycle!

D.) 6 rounds for time: 5 power cleans 115/73 6 pull-ups 100m run 7 toes to bar

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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