WOD Wednesday February 13th 2019

February 13, 2019

A.) Mobility 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side

 

B.) Warmup 2 rounds:
500m row Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support

 

C.) 15 minute emom
Minute 1: 6 Strict Toes to bar
Minute 2: 6 Strict pull-ups 
Minute 3: 6 Strict handstand push-ups 
(Rotate through these 3 stations for 15 minutes, scale movements as needed, goal is to stay strict with your movements)

 

D.) 4 rounds for time 
200m run
9 toes to bar/leg raises
9 no push-up burpees 
9 chest to bar pull-ups/pull-ups/ring rows

 

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

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