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WOD Sunday August 12th 2018

WOD Sunday August 12th 2018 A.) warm up: :60 seconds Couch stretch :60 seconds Pigeon stretch :60 second banded hamstring stretch

Then 2 rounds standard warm up: 10 Bb back squats 10 Bb good mornings 10 sit-ups 10 pull-ups/ring rows

10 push-ups

B.) 15-20 minute open skill/make up a missed lift from this past week

C.) For time: 100 Russian kettlebell swings 55/35 (After every 10 swings perform 10 calories on the rower or 7 calories on the assault bike...Choose wisely) scale Kb weight as needed

D.) Mobilize Have fun, work hard, work smart, push yourself, get strong, and #Trusttheprogram Coach Joshua


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