WOD Monday October 22nd 2018

October 22, 2018

WOD Monday October 22nd 2018


A. Mobility
:60 seconds couch stretch
:60 seconds banded pigeon stretch
:60 second hip floss
:60 second oh band distraction


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


C.) Back 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!(these numbers will be used for our next strength cycle)


D.) for time:
2000m row
(Push yourselves! Its For the board!)


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


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