WOD THORSDAY June 13th 2019

June 13, 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: 6 incline bench press 
Odd: 10 dB rows on bench (2 dbs at a time, make sure to squeeze at the top) 
(choose weights for bench and rows that you can hold, but will challenge you throughout)


D.) 12 minute amrap 
10 ring dips 
100m run 
10 dB pushups 
10 toes to bar 
(Scale as needed)


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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