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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"
50-40-30-20-10
Double unders 
Sit-ups 
(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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