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WOD Sunday November 11th 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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