WOD Saturday July 28th 2018

July 28, 2018

Saturday July 28th 2018

A.) Mobility 

:60 second couch stretch 

:60 second hip floss

:60 second oh band distraction


B.) warm up 

3 rounds of 

200m row

10 Bb back squats

10 Bb push press

10 single leg rdls 

10 kip swings

10 sit ups


C.) For 15 minutes rotate through each station


Station 1: 100m shuttle sprint


Station2: 200/150m row sprint


Station 3: 15 push press 75/53

(Scale as needed, choose a weight you can cycle through quickly for the push press)


D.) mobilize

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

Coach Joshua 

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