WOD Monday September 3rd 2018

September 3, 2018

Monday September 3rd 2018
***1 Wod at 10 am ONLY***


A.) mobility
:60 second couch stretch
:60 second oh band distraction 
:60 second hip floss


B.) Warm up: 2 rounds of 
100m row
10 air squats
10 good mornings
10 sit-ups
10 ring rows
10 push ups


C.) In teams of 2: 30 min amrap 
Alternating rounds of
200m run
5 Thrusters 115/73
7 push ups
9 weighted sit-ups (plate chest to overhead)
(One partner works at a time completing the full round of work before partners switch)


D.) Mobilize
Have fun, work hard, work smart, work together, enjoy your Labor Day, and #Trusttheprogram
Coach Joshua

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