WOD Friday November 9th 2018

November 9, 2018

WOD Friday November 9th 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.) in teams of 2:
Run 400m (each)
50 toes to bar
Run 400m 
100 medball cleans 20/14
Run 400m 
50 toes to bar
Run 400m
(1 partner works at a time, athletes will break up reps evenly, except for the runs which each partner will complete each 400m run)


E.) Mobilize/cool down row
Have fun, work hard, work smart, work together, and #Trusttheprogram
Coach Joshua

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