WOD Saturday December 22nd 2018

December 22, 2018

WOD Saturday December 22nd 2018

 

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

 

B.) Warm up 2 rounds of 
200m row 
10 Kb deadlifts 
10 wall balls 
10 ring rows
10 sit-ups

 

C.) For 24 minutes in teams of 2:
5 min amrap Alt rounds of:
3 deadlifts 225/153
5 burpees over the bar 
Rest 1 minute 
5 minute amrap of 
20 double unders 
6 toes to bar/ leg raises 
Rest 1 minute
5 minute amrap of:
10 weighted sit-ups 25/15
10 Russian twists 25/15
Rest 1 minute 
5 minute amrap of:
1 wall walk
(Teammates will alternate complete rounds for each seperate amrap

 

D.) 1000m cool down row 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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