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WOD Friday February 8th 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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