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WOD Friday July 5th 2019

WOD Friday July 5th 2019

A.) Mobility :60 seconds couch stretch :60 seconds banded ankle :60 second oh band distraction

B.) Warmup: 2 rounds of 200m run 10 dB push press 15 double unders 10 box jumps 10 sit-ups 10 ring rows 10 pushups

C.) 4 rounds of: 5 minute amrap 100m Run 15 double unders 12 Russian kB swings 55/35 9 box jumps 24/20 6 ring pushups Rest 3 minutes between rounds **Pick up where you left off after each round for a total number of rounds and reps as your score) (Scale as needed)

D.) 4x :15-:30 L-sits Mobilize! Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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