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WOD Sunday December 30th 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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