WOD Friday February 8th 2019

February 8, 2019

WOD Friday February 8th 2019

 

A.) mobility
:60 seconds couch stretch
:60 seconds super front rack
:60 second hip floss
:60 second banded pigeon stretch

 

B.) Warmup:
500m row 
Then
2 rounds of:
10 Bb power cleans 
10 Bb front squats 
5 box jumps 
10 kettle-bell swings 
5 handstand kickups

 

C.) 3 rounds for time: 
3-5-7
Thrusters 95/63
Box jumps 24/20
Wall balls 20/14
(Scale as needed, round 1: 3-3-3-5-5-5-7-7-7, repeat 2 more times)

 

D.) emom x12
Odd: 5 handstand push-ups (Strict)
Even: 12 Russian Kb twists (per side)

 

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

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