WoD 042818

April 28, 2018

Saturday April 28th, 2017
A) mobility
:60 seconds couch stretch
:60 seconds oh band distraction
:90 seconds lumbar foam roll

B.) Warm up

3 rounds 
200m row
10 wall balls
10 Russian Kb swings
10 ring rows
10 Bb good mornings

C.) 30 minute AMRAP in teams of 2:

Alternate complete rounds of

200m  run
10 no push up burpees
10 box jumps 
10 sit-ups
(One partner works at a time and completes the full round, then partners switch.  Push the intensity and recover during the rest.) 

D.) mobilize/cool down row
Have fun, work hard, work smart, work together, get strong, and #Trusttheprogram
Coach Joshua



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