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WOD Thursday March 21st 2019

March 21, 2019

WOD Thursday March 21st 2019

 

A.) Mobility
:60 Couch stretch 
:60 second banded hamstring
:60 second calf/ankle mobilization

 

B.) Warm up
5 mins Run prep
Then
2 rounds of:
250m row 
5 Handstand kickups 
10 wall balls 
10 box jumps 
10 Kb deadlifts 
10 Russian Kb swings 
200m run

 

C.) 5 sets against a 3 minute clock 
400m run
Max cal row 
Rest 3 minutes between sets 
(These should be sprint efforts, so push yourselves, score is fastest time)

 

D.) Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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