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WOD Friday November 16th 2018

WOD Friday November 16th 2018

**Due to the Snow Storm Morning classes have been cancelled, **Weather Update**We Will be opening today at 3:00PM, 4:15, 5:30, and 6:45pm classes will run as scheduled! Drive safe, stay safe!

Coach Joshua

A.) Mobility :60 seconds couch stretch :60 second oh band distraction :60 second banded ankle flexion

B.) Warm up: 3 rounds of 200m row 10 air squats 3 hand stand kickups w: hold 10 push-up s 10 Good mornings 10 single leg rdls 10 kip swings 10 ring rows :30 second hollow rock

C. "The Dirty 30" For Time 30 Box Jumps (24/20 in) 30 Pull-Ups/Ring Rows 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/33 lb) 30 Back Extensions 45/33 30 Wall Balls (20/14 lb) 30 Burpees 30 Double-Unders (Scale movements as necessary)

D.) 3 sets of Bicep curls x15 reps Superset with Banded tricep pulldowns x15-20 reps Rest 1 minutes between sets

E.) cool down row/mobilize Have fun, work hard, work smart, get strong and #Trusttheprogram Coach Joshua


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