WOD Tuesday March 19th 2019

March 19, 2019

WOD Monday March 19th 2019


A.) mobility 
:60 seconds couch stretch 
:60 seconds banded pec stretch
:60 second sink mobility


B.) Warmup: 2 rounds 
250m row
10 box jumps
10 push-ups
10 sit-ups
10 ring rows 
10 Kb swings


C.) Emomx16 minutes:
Even: 5 Bench press @70-75%
Odd: 10 DB chest flys (choose your weight) *keep arms slightly bent to engage the chest, not straight to where you are stressing your shoulders)


D.) 4 rounds for time:
12 ring push-ups 
10 weighted sit-ups 35/25
8 renegade rows(per side) 
200m run
(Scale as needed)


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

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