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WOD Thursday July 5th 2018

Thursday July 5th 2018

A.) Mobility

:60 seconds banded ankle flexion

:60 seconds banded pigeon stretch

:60 seconds banded hamstring stretch

B.) Warmup 2 rounds of

10 air squats

10 good mornings

10 sit-ups

10 ring rows

10 push-ups

C.) In teams of two: Rowling

Alternate 10 rounds each of 100m rows with the goal of getting the tower to stop as close to 100m as possible for example 103m=3, 96m=4

D.) 5 minutes of run prep

E.) 1 mile run test

(This mile run is for the board!)

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

Coach Joshua


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