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WOD Tuesday April 16th 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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