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WOD Thursday December 27th 2018

December 27, 2018

WOD Thursday December 27th 2018

 

A.) Mobility:
:60 seconds Couch stretch 
:60 seconds pigeon stretch
:60 second pry Squat

 

B.) Warmup
500m row 
Then 2 rounds 
15 double unders 
10 wall balls
10 single leg rdl
10 Russian Kb swings

 

C.) Back squat 6x3
(add 5# from last week, if you missed any weeks continue from where you left off)

 

D.) For time: 
21-15-9
Goblet squats 55/35
Pull-ups/ring rows
Box jumps 24/20
(Scale as needed)


E.) 4 sets of weighted planks x:60 seconds

Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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