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WOD Friday October 5th 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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