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WOD Friday October 12th 2018

October 12, 2018

WOD Friday October 12th 2018

 

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

:60 second banded ankle mobility

 

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.) 5 minutes of run prep

 

D.) 20 minute Amrap 
400 run
10 clean and Jerks 115/73 95/63
20 wall balls 
30 double unders 
(Scale as necessary)

 

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

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