WOD Sunday December 23rd 2018
December 23, 2018
WOD Sunday December 23rd 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 swings
10 medball cleans
10 ring rows
10 sit-ups
10 Bb power snatch
200m run
C.) For time
21-15-9
Power snatch 95/63
Russian Kb swings 55/35
Pull-ups/ring rows
(Scale as needed)
Rest 5 minutes
D.) In teams of 2
1600m run (200m relay intervals)
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua
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