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WOD Sunday May 5th 2019

WOD Sunday May 5th 2019

A.) Mobility :60 seconds couch stretch :60 seconds banded ankle :60 second oh band distraction

B.) Warmup: 2 rounds of 200m run 5 handstand kick ups 20m kB waiters carry (per arm) 10 bb push press 15 double unders 5 box jumps 10 pushups

C.) Push press 4-4-4-3-3 (Start around 70% and build through 5 sets to a heavy set of 3

D.) Rotate through each station for 20 minutes: Station 1: :30 second max cal assault bike Station 2: 12 burpees Station 3: 2-3 rope climbs/plank climbs Station 4: 10 box jump overs 24/20 (Rotate stations every minute for 20 minutes)

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


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