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WOD Thursday November 22nd 2018

WOD THORsday Novemeber 22nd HAPPY THANKSGIVING

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

B.) Warm up: 2rounds of 200m row 10 air squats 10 push-up s 10 Good mornings 10 kip swings :20 hollow rock

C.) "Thanks for nothing" 100 deadlifts bodyweight/75% 80 weighted sit-ups 25/15 60 double unders 40 ring dips/box dips 20 Pull-ups/banded/ring rows Then 80 weighted sit-ups 25/15 60 double unders 40 ring dips/box dips 20 Pull-ups/banded/ring row Then 60 double unders 40 ring dips/box dips 20 Pull-ups/banded/ring row Then 40 ring dips/box dips 20 Pull-ups/banded/ring row Then 20 Pull-ups/banded/ring row (1 partner works at a time, partition reps equally, after each completed round drop the previous movement from the rep scheme)

D.) mobilize! Have fun, work hard, work together, get strong, and #Trusttheprogram Coach Joshua


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