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WOD THORSDAY May 9th 2019

May 9, 2019

WOD THORSDAY May 9th 2019
A.) mobility 
:60 seconds couch stretch 
:60 seconds banded pec stretch
:60 second lat smash 

B.) Warmup: 2 rounds 
250m row
10 box jumps
10 push-ups
10 sit-ups
10 ring rows 
10 bb push press 

C.) Emomx 14 minutes: 
Even: 7 incline bench press 
Odd: 8 suppinated barbell rows 
(choose weights for bench and rows that you can hold, but will challenge you throughout) 

D.) For time:
500m row
100m run
30 ring pushups 
100m run 
75 weighted sit-ups 
100m run 
30 ring pushups 
100m run 
500m row 

E.) 4 sets of banded triceps pulldowns x20 reps 
Superset with 
Banded face pulls x15 reps
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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