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WOD Monday January 21st 2019

WOD Monday January 21st 2018 A.) Mobility: :60 seconds Couch stretch :60 seconds pigeon stretch :60 second pry Squat

B.) Warmup 500m row Then 2 rounds 15 double unders 10 wall balls 10 single leg rdl 10 Russian Kb swings

C.) Back squat 5x8 @60% (This is a de load week, so do not exceed 60%! Work sets across) rest 2 minutes between sets

D.) For time: 250m row/1:00 bike 21 goblet squats 55/35 21 toes to bar/leg raises 250m row/1:00 bike 15 goblet squats 55/35 15 toes to bar/leg raises 250m row/1:00 bike 9 goblet squats 55/35 9 toes to bar/leg raises 250m row/1:00 bike (Scale as needed)

E.). 3 sets of :60 second hollow holds Superset with :60 second superman holds

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


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