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WOD Monday December 31st 2018

WOD Monday December 31st 2018

A.) Mobility :60 seconds couch stretch :60 seconds hip floss :60 second oh band distraction

B.) Warm up 2 rounds of 200m row 10 Bb push press 10 Bb back squats 10 bb power snatch 10 box jumps 10 sit-ups 20 double unders

C.) For Time 31 Push Press (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 wall balls 31 Toes-to-Bar 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31 Double-Unders 31 Thrusters (75/55 lb) 31 Lunges 31 Burpees Then 365 meter Row (1 barbell per athlete, pick one weight and use that for all your barbell movements, scale as needed)

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


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