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WOD THORSDAY June 13th 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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