WOD Sunday December 9th 2018

December 9, 2018

WOD Sunday December 9th 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 week



tabata sit-ups
Rest 2 minutes 
Tabata double unders 
Rest 2 minutes 
Tabata no push-up burpees 
(Tabata is an interval training that consists of 4 minutes alternating between :20 seconds of work and :10 seconds of rest)


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

Coach Joshua

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