WOD Friday November 2nd 2018

November 2, 2018

WOD Friday November 2nd 2018


A.) mobility
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 Banded hamstring stretch


B.) 2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 Bb deadlifts 
5 sit-ups
10 pull-ups/ring rows
10 push-ups
Then 5 mins to warm up deadlift


C.) "Christine"
3 rounds for time 
500m row 
12 deadlifts (bodyweight)
21 box jumps 
(Scale deadlift weight to 75% of bodyweight if you don't feel confident moving your BW for reps)

Rest 10 minutes


D.) "Annie"
Double unders 
(Scale double unders as needed, if you don't have any proficient dubs yet, perform 2:1 singles)
**coaches note, if you have more than 6 athletes in your class start half the class on Annie and half on Christine and switch**


E.) Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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