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WOD Monday October 22nd 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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