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WOD Sunday October 21st 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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