Sunday September 30th 2018

September 30, 2018

WOD Sunday September 30th 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.) 20 minute open skill/make up a missed lift from this past week


D.) for time:
1000m row 
25 pull-ups 
750m row
50 Russian twists 
500m row
100 double unders 
250m row


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

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