WOD Saturday July 21st 2018

July 21, 2018

Saturday July 21st 2018

A.) mobility:

:60 seconds couch stretch

:60 second oh band distraction

:60 seconds lat smash


B.) 3 rounds of 

200m row

10 Bb overhead squats/back squats 

10 Bb good mornings

10 RDLs

10 hollow rocks

10 ring rows


C.) In teams of 2: 25 minute amrap alternating complete rounds of "Deannie" 

200m run

7 burpee  c2b pull-ups/pull-ups/ring rows 

21 double unders

17 get up sit-ups 35/15

(1 partner works at a time, completing the full round before partners switch, scale as necessary)


D.) Mobilize!

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

Coach Joshua 


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