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WOD THORSDAY June 27th 2019

June 27, 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: 5 incline bench press 
Odd: 10 dB chest flys 
(choose weights for bench and curls that you can hold, but will challenge you throughout)

 

D.) For time: 
1000m row
Then 21-15-9 
Ring dips 
Burpees 
Then 
60 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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