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WOD Sunday June 30th 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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