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WOD Friday May 11th 2018

Friday May 11th 2018

Mobility:

:60 second couch stretch

:60 second banded hamstring stretch

:60 second oh band distraction

B.)Warm up:

Rowling

10 frames of 100m sprints

Goal is to get your tower to stop as close to 100m as possible, 101m would be a score of 1, 97 would be a score of 3, lowest score wins

C.) 20 minute amrap

400m run

15 push press 75/53

15 burpees over the bar

40 double unders

D.) 4 sets of:

Banded tricep pull downs x15-20 reps

Superset with banded face pulls x12-15 reps

Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua


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