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WOD Sunday December 23rd 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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