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WOD THORSDAY June 27th 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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