WOD Monday October 15th 2018

October 15, 2018

WOD Monday October 15th 2018


A. Mobility
:60 seconds couch stretch
:60 seconds banded pigeon stretch
:60 second hip floss
:60 seconds super front rack


B.) 500m row at 70% pace 
Then 2 rounds of 
15 air squats 
10 Cossack squats
10 Bb good mornings
10 Bb deadlift


C.) Front squat test out!
Suggested warm up
5 reps @ 50%
4 reps @60%
3 reps @70%
2 reps @75%
1 rep @80%
Continue with singles until you've reached your max for the day!


D.) Burpee Tester
3 minutes max burpees
(3 minutes rest)
2 minutes max burpees 
(2 minutes rest)
1 minute max burpees
**Score will be three separate scores for each amrap, this is a test we have done before and will do again do make sure you log your results in your notebooks**


E.) Mobilize!
Work hard, have fun, work smart, get strong, test out, and #Trusttheprogram
Coach Joshua

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