WOD Monday February 4th 2019

February 4, 2019

WOD Monday February 4th 2019


A.) warm up: 
:60 seconds Couch stretch 
:60 seconds banded pigeon stretch
:60 second super front rack


B.)Warm up: 3 rounds 
200m row
10 wall balls 
10 kbs
10 box jumps


C.) 3 second Pause Front Squat 6-6-5-5
(Start around 60-70% and build through 4 sets, position is paramount for pause squats so pick a weight that allows you to execute)


D.) 9 min amrap 
10 wall balls 
10 box jump over/step overs 
10 burpees


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

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