WOD Wednesday February 13th 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