WOD Thursday March 14th 2019

March 14, 2019

WOD Thursday March 14th 2019

A.) Mobility

:60 seconds couch stretch

:60 seconds hip floss

:60 second banded ankle flexion


B.) warmup: 2 rounds of

200m run

10 air squats

10 KB deadlifts

15 dubs

10 box jumps

10 Ring rows

10 Push-ups


C.) for 25 minutes rotate through each station

Station 1: 150/100m row

Station 2: 30 mountain climbers (per side)

Station 3: 25 double unders

Station 4: 80m shuttle sprint

Station 5: Rest

(rotate every minute to the next station for 25 minutes, scale as needed)


D.) Mobilize

Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua

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