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WOD Monday October 8th 2018

Wod Monday October 8th 2018 **REMINDER WE WILL BE HAVING ONLY TWO WOD TIMES TODAY!

9:00am and 5:30pm!! Normal schedule Tuesday!**

A.) mobility :60 second couch stretch :60 second oh band distraction :60 second banded hamstring stretch

B.) 500m row Then: 3 rounds standard warm up 10 air squats 10 good mornings 10 sit-ups 10 ring rows 10 push-ups

C.) "Fight gone bad" 3 rounds of: 1 minute max wall balls 20/14 1 minute max sumo dl high pull 75/53 1 minute max box jumps 24/20 1 minute max push press 75/53 1 min max cal row (The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.) scale weights as needed.

D.) Mobilize/cool down row Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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