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WOD Sunday October 7th 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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