WOD Sunday September 2nd 2018

September 2, 2018

Sunday September 2nd 2018
A.) mobility
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 T-Spine w/foam roller

 

B.) Warm up,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.) in teams of 2: 3 rounds for time: 30calories assault bike 
40 no push up burpees 
50 double unders 
(Split reps evenly, 1 partner works at a time, scale as needed)

 

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

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