WOD Sunday May 6th 2018

Sunday April 22nd 2018

A.) warm up:

:60 seconds Couch stretch

:60 seconds Pigeon stretch

2 rounds standard warm up:

10 Bb back squats

10 Bb good mornings

10 sit-ups

10 pull-ups/ring rows

10 push-ups

B.) 15-20 minute open skill/make up a missed lift from this past week

(It's important not to kiss lifts throughout the strength cycle, so if you missed any lifting days last week such as squat, press, or deadlift, I would encourage you to choose one to make up)

C.) 20 minute amrap

800m run

20 alternating dumbbell snatches 50/35

30 anchored sit-ups

D.) mobilize/ 5 minute cool Down row

Have fun, work hard, work smart, push yourself, and #Trusttheprogram

Coach Joshua