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WOD Sunday September 23rd 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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