WOD THORsday January 31st 2019

January 31, 2019

WOD THORsday January 31st


A.) mobility 
:60 second couch stretch
:60 second oh band distraction
:60 second t-spine


B.) warm up: 2 rounds of:
200M Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:10-:15 Ring Support


C.) 15 minute emom

Minute 1: 6 handstand push-ups


Minute 2: 6 strict pull-ups 


Minute 3: 6 Strict toes to bar 


(Rotate ever minute to the next station, scale movements up or down as needed to make this challenging but doable)


D.) 8 minute amrap
50m shuttle sprint 
7 handstand push-ups/Db push press
10 chest to bar pull-ups

(Scale as needed)


E.) 5 min cool down row/mobilize 
Have fun, work hard, get strong, and #Trusttheprogram
Coach Joshua

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