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WOD Friday November 2nd 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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