WOD Sunday September 23rd 2018

September 23, 2018

WOD Sunday September 23rd 2018


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


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

10 push-ups


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


D.) 5 mins review sumo DLHP and Medball cleans


E.) 5 rounds for time 
20 sumo deadlift high pulls 75/53
15 burpees over the bar
10 medball cleans 20/14


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

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