WOD Monday July 1st 2019

July 1, 2019

A.) :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
Back squat with :03 second pause at the bottom x3 reps 
(Choose a weight around 60% and hold across 5 sets)


D.) 5 rounds for time:
15 double unders 
12 wall balls 
10 box overs 24/20
(Scale as needed)


E.) 3 sets of :60 second weighted planks

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

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