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WOD Thursday April 4th 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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