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WOD Tuesday July 2nd 2019

WOD July 2nd 2019

A.) Mobility :60 second oh band distraction :60 second couch stretch :60 second lat smash per side

B.) Warmup 2 rounds: 200m row Row 10 Hollow Rocks 10 Kip Swings 10 Ring Rows 10 Push Ups :15-20 second Ring Support

C.) 20 minute emom Minute 1: 8-10 strict toes to bar Minute 2: 3-4 rope climbs Minute 3: 8-10 Strict handstand push-ups Minute 4: 6-10 strict or weighted pull-ups Minute 5: Rest (Rotate through these 5 stations for 20 minutes, scale movements and rep schemes as needed)

D.) 15 minute amrap 100m run 7 pull-ups 8 burpees 9 toes to bar 10 mountain climbers

E.) 4x 100m single arm farmer carry, (switch arms after 50m) Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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