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WOD Sunday November 18th 2018

WOD Sunday November 18th 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 weekl

C.) 5 Rounds for time 8/side renegade rows 50/35 10 V-ups 12 box jump overs 24/20 (Scale weight and reps as needed)

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


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