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WOD Saturday December 22nd 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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