WOD Saturday July 14th 2018

July 14, 2018

A.) mobility 

:60 seconds couch stretch

:60 seconds banded ankle flexion

:60 second oh band distraction


B.) warm up 3 rounds 

10 Bb Muscle snatch 

10 Bb back squat

10 Bb behind the neck push press

10 Bb deadlift


C.) in teams of 2:

1 mile run (200m intervals)

50 power snatch 95/63

100 wall balls

50 power snatch 95/63

1 mile run (200m intervals)

(1 partner works at a time, partners will split reps evenly)


D.) cool down row/mobility 

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

Coach Joshua 

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