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WOD Friday October 12th 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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