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WOD Saturday March 30th 2019

March 31, 2019

WOD Saturday March 30th 2019

 

A.) Mobility 
:60 seconds couch stretch 
:60 seconds banded pigeon 
:60 second oh band distraction

 

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
200m run

 

C.) In teams of 2 
3 rounds for time:
10 rope climbs/plank climbs 
400m med ball carry 20/14
30 burpees 
40 wall balls 20/14
(One partner works at a time, split reps evenly, scale as needed)

 

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

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