WOD Tuesday April 16th 2019

April 16, 2019

WOD Tuesday April 16th 2019


A.) Mobility 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side


B.) Warmup 2 rounds:
200m row Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support


C.) 25 minute emom
Minute 1: 6-8Strict toes to bar 
Minute 2: 6-8 Strict pull-ups 
Minute 3: 6-8 Strict handstand push-ups 
Minute 4: 6-8 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.) 14 minute amrap
100m run
10 pull-ups
20 double unders
10 toes to bar
(Scale as needed, sub 2:1 singles)


E.) 5 minute cook down row/mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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