WOD Sunday September 16th 2018

September 16, 2018

WOD Sunday September 16th 2018


A.) mobility
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 T-Spine w/foam roller

2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows
10 push-ups


B.) 15-20 minute open skill/make up a missed lift from this past week


C.) 5 mins run prep


D.) 4 sets against a 3 minute clock 
400m run
Max double unders 
Rest 2 minutes between sets 
(Sub single unders if necessary) 
***or make up a wod from this past week***


Have fun, work hard, work smart, work hard, and #Trusttheprogram
Coach Joshua

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