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WOD Thursday January 10th 2019

WOD Thursday January 10th 2018

A.) mobility :60 seconds couch stretch :60 seconds oh band distraction :60 seconds banded hamstring

B.) Warmup: 500m row Then: 2 rounds of 10 Bb power snatch 10 box jumps 10 ring rows 10 sit-ups 10 KBS

C.) EOMOM x16 mins (8sets) Snatch 1.1.1 Start around 60% and build through 8 sets, ideally every 2 sets you will add weight as technique allows)

D.) In teams of 2: For time: 6 rope climbs/plank climbs 30 power Snatch 95/63 30 box jumps 24/20 6 rope climbs 20 Power snatch 20 box jumps 6 rope climbs 10 power snatch 10 box jumps (1 partner works at a time, split reps evenly, scale power snatch weight and rope climbs as needed)

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


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