WOD Saturday September 8th 2018

September 8, 2018

WOD Saturday September 8th


A.) mobility
:60 Couch stretch 
:60 second super front rack 
:60 second oh band distraction


B.) 3 rounds of
100m row
10 air squats
5 Bb Muscle cleans 
5 Bb push press
10 sit-ups
10 push-ups
10 ring rows


C.) In teams of two, For time:
1 mile run(200m intervals) 
100 power cleans 135/93
Row 2000m
(One partner works at a time, partition reps and distance evenly)


D.) Mobilize
:90 seconds foam roll back
:90 seconds calf smash with lax ball
:90 seconds seated saddle stretch


Have fun, work hard, work together, go hard, get strong, and #Trusttheprogram
Coach Joshua

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