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WOD Tuesday October 9th 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 then 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 (Deload)

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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