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WOD Saturday September 22nd 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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