WOD Wednesday February 20th 2019

February 20, 2019

A.) Mobility
:60 seconds oh band distraction 
:60 seconds pec stretch

 

B.) Warm up 2 rounds:
Row 250m
5 box jumps 
10 push-ups 
10 sit-ups 
10 ring rows
10 air squats

 

C.) Emom x 14
Odd: 5 bench press 185/123 
Even: 8 bent over barbell rows 115/73
(Choose weights that are challenging, but you feel confident in doing for the duration)

 

D.) 12 minute amrap 
200m run
10 push-ups/hand release pushups
8 chest 2 bar pull-ups 
(Scale as needed)

 

E.)Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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