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WOD Sunday April 14th 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 8-8-6-6 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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