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WOD Thursday November 1st 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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