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WOD Saturday October 26th 2018

WOD Saturday October 26th 2018 A.) Mobility :60 second couch stretch :60 second hip floss :60 second oh band distraction

B.) warm up 3 rounds of 200m row 3 hand stand kickups w: hold 10 push-up s 10 Bb Thruster 10 single leg rdls 10 kip swings :30 second hollow rock

C.) 25 minute AMRAP: Ascending ladder: Round 1: 10 Wall balls 20/14 10 Russian Kettlebell swings 55/35 10 Sit ups(anchored) 5 Partner synchro burpees

Round 2: 20 wall balls 20 kettlebell swings 20 sit ups 10 partner burpees And so on... (Break up work evenly and one partner works at a time)

D.) Cool down row/mobilize Have fun, work hard, work smart, work together, get strong, and #Trusttheprogram Coach Joshua


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