WOD Sunday October 21st 2018

October 21, 2018

WOD Sunday October 21st 2018


A.) mobility
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 Banded ankle flexion


2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows
10 push-ups


B.) 20 minute open skill/make up a missed lift from this past week (if you missed any of your test out lifts they take priority, and should be made up!)


C.) 5 min run prep


D.) 8 rounds for time
200m run 
6 box jump overs 24/20
8 no push-up burpees
(Scale work as needed)


E.) Mobilize
Have fun, work hard, work smart, push yourself, get strong, and #Trusttheprogram 
Coach Joshua

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