WOD Monday October 29th 2018

October 29, 2018

WOD Monday October 29th 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.) 5 mins run prep
200m run@ 60-70%
Rest 2 minutes and repeat


D.) Warm up pull-ups and kettlebell swings


E.) Helen
3 rounds for time 
400m run
21 kettlebell swings 56/35
12 pull-ups 
(Scale kettlebell weight as needed, only perform American style swings if you have experience, and if you are looking to go RX, otherwise stay with Russian swings, scale pull-ups with bands or to ring rows as needed)


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

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