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WOD Saturday September 15th 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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