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Sunday September 30th 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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