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WOD Sunday December 9th 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

C.)

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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