WOD Tuesday April 9th 2019

April 9, 2019

WOD Tuesday April 9th 2019
A.) Mobility 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side

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

C.) 25 minute emom
Minute 1: 8Strict toes to bar 
Minute 2: 8 Strict pull-ups 
Minute 3: 8 Strict handstand push-ups 
Minute 4: 8 strict 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.) For time:
20 chest 2 bar pull-ups/pull-ups 
300m med ball carry 20/14
50 ring push-ups
300m medball carry 20/14
20 chest 2 bar pull-ups/pull-ups 
(Scale as needed, 300m would be down to service elevator and back continuing the run down to the far wall by the men's bathroom and back)

E.) 4x:30 handstand holds
Rest :60 between sets 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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