WOD Sunday June 30th 2019

June 30, 2019

WOD Sunday June 30th 2019


A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
2x4 Oh wall squats, pause at 1/4, 1/2, and full squat


B.) Warmup: 2 rounds of 
250m row 
5x 3 position power snatch 
10 overhead squats 
10m oh Kb carry (single arm) 
5 handstand kickups 
10 box jumps
10 ring rows


C.) 16 min eomom (8 sets) 
Snatch+snatch+2 ohs 
(Start around 60% and build as technique allows)

D.) 13 minute amrap
200m run 
15 power snatch 75/53
20 sit-ups 
(Scale as needed)


E.) 4 sets of 
Anterior delt raises
Superset with
Lateral delt raises

Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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