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WOD Thursday April 11th 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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