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WOD Monday September 24th 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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