WOD Sunday June 9th 2019

June 9, 2019

WOD Sunday June 9th 2019


A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
2x4 Oh wall squats, pause at 1/4, 1/2, and full squat


B.) Warmup: 2 rounds of 
250m row 
10 Bb power snatch 
10 ohs 
10m oh Kb carry (single arm) 
5 handstand kickups 
10 box jumps
10 ring rows


C.) Eomom x14 (7 sets)
Snatchx3+2 Ohs
(Start at a lighter weight you can execute with good technique, build every 2 sets as technique allows)


D.) 10 sets of:
6 power snatch 95/63
7 burpees over the bar 
Rest 1 minute between sets 
(Score total time, Scale as needed)


E.) 4 sets of 
Anterior delt raises w/ plate x15
Superset with lateral delt raises x15

Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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