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WOD Sunday September 16th 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***

E.)!mobilize Have fun, work hard, work smart, work hard, and #Trusttheprogram Coach Joshua


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