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WOD October 30th 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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