WOD Saturday January 5th 2018

January 5, 2019

WOD Saturday January 4th 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 deadlifts 
10 air squats 
10 Bb power snatch 
10 box jumps
10 sit-ups 
10 ring rows
5 push-ups


C.) in teams of 2: 
30 minute amrap Alt complete rounds of:
200m row 
10 Alt db snatches 55/35
8 pull-ups/ring rows 
6 push-ups/box push-ups 
(1 partner works at a time completing a full round before partners switch, scale as needed)


D.) mobilize 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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