WOD Friday October 5th 2018

October 5, 2018

WOD Friday October 5th 2018


A.) Mobility 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side
:60 second banded ankle flexion


B.) Warmup
3 rounds of 
250m row
10 Hollow Rocks
10 air squats
10 good mornings
10 Kip Swings
10 Ring Rows
10 Push Ups


C.) 5 mins run prep


D.) 20 minute Amrap
400m run
12 overhead squats 95/63 or front squats 115/73
30 double unders 
(Scale weights as needed, if you don't have overhead squats yet you will perform front squats)


E.) Mobolize/cool down row

Happy belated birthday to Lauren C!! The dirty 30! Below, her loving fiance spots her lightweight bench press

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