WOD Tuesday October 9th 2018

October 9, 2018

WOD Tuesday October 9th 2018


A.) warm up: 
:60 seconds Couch stretch 
:60 seconds banded pigeon stretch
:60 second super front rack


B.) 500m row 
Oh wall squat therapy
4 sets of 3 reps
:3 second pause at 1/4 squat, 1/2 squat, and full squat


C.) Front Squat 5x7 at 60% of your 1rm


D.) Death by front squat +burpee
Min 1: 1+1 95/63 75/53
Min 2: 2+2
Min 3: 3+3 

Continue until you can no longer complete the work in the given minute!


E.) 5 min cool down row/mobilize 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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