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Monday June 24th 2019

WOD Monday June 24th 2019

A.) Mobility :60 second couch stretch :60 second banded pigeon :60 second pry squat

B.) Warm up 2 rounds: 250m row 10 Bb back squats 10 Wall balls 10 Kb deadlift 10 Cossack squats 10 kb swings 10 sit-ups

C.) E3mom x15 Front squat x 7 reps (Choose a weight around 65-70%and hold across 5 sets)

D.) 2 sets for max reps 3/4 front squat 40% for max reps Rest 3 minutes and repeat

E.) For time 20 Thrusters 95/63 300m shuttle sprint (10m shuttles) 20 Thrusters 95/63

F.) 5 min cool down row/Mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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