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WOD Monday October 29th 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 Then 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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