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WOD Saturday January 12th 2018

WOD Saturday January 12th 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 cleans 10 box jumps 10 sit-ups 10 ring rows 5 push-ups

C.) in teams of 2: 400m medball run (200m each) Then 10 rounds for time 12 Power cleans 135/94 10 toes to bar/leg raises 12 Burpees Then 400m medball Run 400m

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


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