WOD October 30th 2018

October 30, 2018

WOD Tuesday October 30th 2018


A.) warm up:
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 second super front rack


B.) 3 rounds of:
200m row 
10 Bb power clean 
10 Bb front squats 
10 sit-ups
10 pull-ups/ring rows
10 push-ups


C.) 4 sets of 4 minute amraps
5 Renegade rows (per side)
7 power cleans 
9 Burpees over the barbell
12 butterfly sit-ups 
(Rest 4 minutes between amraps)


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

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