WOD THORSDAY May 16th 2019

May 16, 2019

WOD THORSDAY May 16th 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: 10 incline bench press 
Odd: 8 DB rows (per side)
(choose weights for bench and rows that you can hold, but will challenge you throughout)


D.) For time:
1000m row 
50 ring pushups 
400m medball carry 
30 burpees


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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