WOD Sunday July 8th 2018

July 8, 2018

A.) Mobility

:60 seconds Couch stretch

:60 seconds Pigeon stretch 

B.) 3 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 miss any of our test out days, this past week we tested out our bench press, power clean, and front squat, so if you missed one of those be sure to make it up)


C.) 4 rounds for time 

400m run

10 box jump overs 24/20

15 no push-up burpees 



D.)  mobilize/ 5 minute cool Down row

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

Coach Joshua


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