WOD Tuesday August 7th 2018

August 7, 2018

WOD Tuesday August 7th
A.) warm up: 
:60 seconds Couch stretch 
:60 seconds banded pigeon stretch
:60 second super front rack


B.)Warm up: 3 rounds 
200m row
10 wall balls


C.) Front Squat 5x5
(This is week 2 of our strength cycle, so you should be looking to add 5#s from last week, the goal is adding 5 pounds per week for as long as possible, if you are still not proficient with the front squat, you will back squat)


D.) Run prep 5mins


E.) 4 rounds for time:
400m run
15 Thrusters 95/63
2 rope climbs/plank climbs
(Scale thruster weight and rope climbs as needed)


F.) 5 min cool down row/mobilize 
Have fun, work hard, work smart, get strong, and #Trusttheprogram 
Coach Joshua

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