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WOD Monday September 3rd 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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