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WOD Sunday December 30th 2018

December 30, 2018


WOD Sunday December 30th 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 Bb back squats 
10 db snatch 
10 box jumps
10 sit-ups 
20 double unders

 

C.) For 20 minutes rotate through each station (5 sets of each)
Station 1: 150m row
Station 2: 12 wall balls 20/14
Station 3: 10 burpees 
Station 4: 12 Alt db snatch 50/35
(Each minute rotate through one station, continue for 20 minutes, scale as needed)

 

D.) Mobilize

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

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