WOD Sunday October 27th 2018

October 28, 2018

WOD Sunday October 27th 2018


A.) mobility
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 T-Spine w/foam roller


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 lifts throughout our testing period please make them up if possible, we tested out Front Squat, bench press, power clean, back squat, strict press, and deadlift)


C.) Tabata: assault bike cals
Rest 4 mins
Tabata medball cleans 20/14
Rest 4 mins 
Tabata double unders/ single unders
(Rotate athletes to start at different movements for assault bike availability)


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

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