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WOD Saturday September 15th 2018

September 15, 2018


WOD Saturday September 15th 2018

 

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

 

B.) 2 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
10 rounds for time(5 rounds each)
250m row
10 pull-ups/ ring rows
12 no push-up burpees 
15 Russian twists 
(Scale reps and rounds as needed)

 

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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