WOD Thursday April 4th 2019

April 4, 2019

WOD Thursday April 4th 2019


A.) Mobility 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side


B.) Warmup 2 rounds:
200m row Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support


C.) 25 minute emom
Minute 1: 7 Strict toes to bar 
Minute 2: 7 Strict pull-ups 
Minute 3: 7 Strict handstand push-ups 
Minute 4: 7strict ring dips/box dips 
Minute 5:rest 
(Rotate through these 5 stations for 25 minutes, scale movements as needed, goal is to stay strict with your movements)


D.) 12-10-8-6
Toes to bar/leg raises
Goblet squats 55/35
Ring dips/box dips 
Handstand push-ups/DB push press


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

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