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WOD Monday June 25th 2018

Monday June 25th 2018

A. Mobility

:60 seconds couch stretch

:60 seconds banded pigeon stretch

:60 second hip floss

B.) 500m row at 70% pace

Then 2 rounds of

15 air squats

10 Cossack squats

10 Bb good mornings

10 Bb deadlift

C.) Back squat test out!

Suggested warm up

5 reps @ 50%

4 reps @60%

3 reps @70%

2 reps @75%

1 rep @80%

Continue with singles until you've reached your max for the day!

D.) Burpee Tester

3 minutes max burpees

(3 minutes rest)

2 minutes max burpees

(2 minutes rest)

1 minute max burpees

**Score will be three separate scores for each amrap, this is a test we have done before and will do again do make sure you log your results in your notebooks**

E.) Mobilize!

Work hard, have fun, work smart, get strong, test out, and #Trusttheprogram

Coach Joshua


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