Monday March 11th 2019

March 11, 2019

WOD Monday March 11th 2019


A.) Mobility 
:60 seconds couch stretch 
:60 seconds pigeon stretch
:60 second Pry Squat


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.) Emom x12 
back Squat x2 with 3 second pause at the bottom 
(Start around 70-75% and build every 3 sets if possible)


D.) For time 
1000m row
50 Thrusters 75/48
40 toes to bar


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

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