WOD Saturday November 24th 2018

November 24, 2018

WOD Saturday November 24th 2018

 

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.) For 20 minutes rotate through each station

 

Station 1: 14 wall balls 20/14

 

Station 3: 20 Russian Kb swings 55/35

 

Station 3: :30 second assault bike

 

Station 4: 14 Alt DB snatches 50/35
(Scale reps as needed)

 

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

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