WOD Sunday April 14th 2019

April 14, 2019

WOD Sunday April 15th 2019
A.) mobility 
:60 seconds couch stretch 
:60 seconds oh band distraction 
:60 second super front rack

B.) Warmup: 2 rounds 
250m row
10 box jumps
10 push-ups
5 hs kick ups 
5 DB press per arm 
10 ring rows 

C.) Push press 
Start around 50-60% and build for 4 sets 

D.) 4 sets against a 3 minute clock
3 rope climbs/plank climbs 
10 push press 95/63
Max burpees in time remaining 
(Rest 3 minutes between sets) 
Score is total burpees

E.) 400m sprint
Rest 2 minutes 
200m sprint 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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