WOD Thursday April 11th 2019

April 11, 2019

WOD April 11th 2019


A.) mobility 
:60 seconds couch stretch 
:60 seconds banded pec stretch
:60 second lat smash


B.) Warmup: 2 rounds 
250m row
10 box jumps
10 push-ups
10 sit-ups
10 ring rows 
10 Kb swings


C.) Emomx 16 minutes:
Even: 8 ncline bench press 
Odd: 10 incline DB chest flys 
(choose weights for bench and flys that you can hit, but will challenge you throughout)


D.) 12 minute amrap
15 Air squats 
12 DB push-ups 
9 toes to bar 
100m run


E.) 3 sets of banded triceps pulldowns x25 reps 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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