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WOD THORsday January 31st 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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