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WOD Tuesday June 11th 2019

WOD Tuesday June 11th 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.) 20 minute emom Minute 1: 10 strict toes to bar Minute 2: 3 rope climbs Minute 3: 5-7 Strict deficit handstand push-ups Minute 4: 6-10 strict pull-ups Minute 5: Rest (Rotate through these 5 stations for 20 minutes, scale movements and rep schemes as needed)

D.) 6 rounds for time: 10 burpees 9 toes to bar 8 box jumps 24/20 7 chest to bar pull-ups (Scale as needed)

E.) 3x :90 second weighted planks Superset with :30-:45 Superman hold

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


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