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WOD Saturday September 22nd 2018

September 22, 2018

WOD Saturday September 22nd 2018

 

A.) mobility
:60 Couch stretch 
:60 second banded ankle mobility
:60 second oh band distraction

 

B.) 2 rounds of
10 air squats
10 good mornings 
10 sit-ups
10 push-ups
10 ring rows
Then 5 mins run prep

 

C.) In teams of two:
800m run(200m relays)
50 weighted sit-ups 25/15
800m run 
100 wall balls 20/14
800m run
50 weighted sit-ups 25/15
800m run 
(Parition reps equally, and 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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