WOD Monday September 24th 2018

September 24, 2018

WOD September 24th 2018


A.) warm up: 
:60 seconds Couch stretch 
:60 seconds banded pigeon stretch
:60 second super front rack


B.)Oh wall squat therapy
4 sets of 3 reps
:3 second pause at 1/4 squat, 1/2 squat, and full squat


C.) Front Squat 5x5
(This is week 11 of our strength cycle so the weights may be stagnating a bit, which is normal, if you can add 5# to your sets go for it, if last weeks squats were a grind, stay with the same weight)


D.) For time:
50 air squats 
50 Russian kettlebell swings 55/35
50 air squats 
40 Russian Kb swings 
50 air squats 
30 Russian Kb swings 
(Scale as needed)


E.) 5 min cool down row/mobilize 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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