WOD Monday March 18th 2019

March 18, 2019

WOD Monday March 18th 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 
10 wall balls
5 box jumps 
10 sit-ups 
10 Kb deadlifts 
10 ring rows

 

C.) Eomomx 20 (10 sets)
Front squat x3 with 3 second pause at the bottom 
(Start around 70% and build over 10 sets if possible)

 

D.) For time:
15-12-9-6-9-12-15
Medball cleans
Russian Kb swings
MountIn climbers (per side)

 

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

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