WOD Sunday October 7th 2018

October 7, 2018

WOD Sunday October 8th 2018

 

A.) mobility
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 T-Spine w/foam roller

 

2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows
10 push-ups

 

B.) 15-20 minute open skill/make up a missed lift from this past week

 

C.) in teams of 2: 4 rounds of
30 Cals assault bike 
30 no push up burpees
30 toes to bar
30 ring rows w/feet elevated on box if possible 
(Partition reps evenly, one partner works at a time)

 

D.) Mobilize
Have fun, work hard, work smart, push yourself, get strong, and #Trusttheprogram 
Coach Joshua

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