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WOD Tuesday April 9th 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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