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WOD Saturday September 8th 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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