WOD Thursday November 1st 2018

November 1, 2018

WOD Thursday November 1st 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 power Snatch 
10 single leg rdls 
10 kip swings
:30 second hollow rock


C.) 5 mins run prep


D.) 6 sets for times:
200m run
10 Ring dips/box dips 
8 power Snatch 95/63
Rest 2 minutes between sets 
(Scale as needed)


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

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