WOD July 10th 2018

July 10, 2018

Tuesday July 10th 2018

A.) mobility 

:60 seconds couch stretch

:60 seconds pigeon stretch

:60 second banded hamstring stretch

 

B.) Warm up:

3 rounds of 

10 Bb back squats

10 Bb good mornings 

10 sit-ups

10 ring rows

10 push-ups

 

C.) for 24 minutes rotate stations of 

Station 1: :30 seconds assault bike

Station 2: :30-:45 second weighted plank

Station 3: 7 burpee box jump overs 24/20

Station 4: 100m shuttle sprints

(Scale as needed with the goal of completing the work under :45 seconds per minute, rotate every minute)

 

D.) mobilize

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

Coach Joshua

 

 

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