WOD Sunday November 11th 2018

November 11, 2018

WOD November 11th 2018


A.) mobility
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 T-Spine w/foam roller


2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows
10 push-ups


B.) 20 minute open skill/make up a missed lift from this past week
(It's important to try and ben consistent as possible in this strength cycle, so if you missed a day, use this time to make up a lift))


C.) 4 rounds for time:
15 Russian Kb swings 55/35
10 weighted sit-ups 35/25
5(per side) weighted DB box step overs 24/20
(Weights and reps as needed, choose a box height you can efficiently step over with weight)


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

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