WOD Saturday March 9th 2019

March 9, 2019

WOD Saturday March 9th 2019
A.) Mobility 
:60 seconds couch stretch 
:60 seconds pigeon stretch
:60 second Auper front rack 

B.) warmup: 2 rounds of 
200 row 
10 Russian Kb swings 
5 box jumps 
10 sit-ups 
10 Kb deadlifts 
10 Bb back squats 
10 Bb push press
200m run 

C.) In teams of 2:
4 rounds for time 
1 mile run (200m intervals)
30 power cleans 135/93
30 chest 2 bar pull-ups/pull-ups
(Scale as needed, one partner works at a time, split evenly)

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

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