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WOD Tuesday December 11th 2018

WOD Tuesday December 11th 2018

A.) Mobility :60 second couch stretch :60 second banded pec stretch :60 second sink mobility

B.) Warm up: 3 rounds of 200m row 10 air squats 10 ring rows 10 push-ups

C.) Bench Press 5x8 reps (Start somewhere between 50-60% and build throughout 5 sets)

D.) 3 sets of 3 minute amraps 5 push-ups 7 Russian Kb swings 55/35 9 Russian twists per side 25/15 **Rest 3 minutes between sets** (Scale weights and movements as needed)

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


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