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Monday March 11th 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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