WOD Friday March 13th 2020

March 13, 2020

WOD Friday March 13th 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
9-6-3
kB swings
kB deadlifts
Wall balls

 

C.) Deadlift
5-5-5-5-5
Warm up to 65-70% and build through 5 sets

 

D.) 10 rounds for time:
2 deadlifts 275/183
4 strict pull-ups
6 Russian kB swings
8 dubs
(Scale as needed)

 

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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