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WOD December 1st 2018

WOD Saturday December 1st 2018

A.) Mobility :60 seconds couch stretch :60 second oh band distraction :60 second hip floss

B.) Warm up: 3 rounds of 200m row 10 pvc overhead squats 3 hand stand kickups w: hold 10 push-up s 10 Bb power snatch 10 kip swings 10 ring rows :30 second hollow rock

C.) In teams of 2: 4 sets of 5 min amraps 10 power snatch 115/73 95/63 10 no push-up burpees 10 pull-ups/ring rows 10 medball cleans 20/14 Rest 3 minutes between sets (1 partner works at a time, split reps evenly )

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


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