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WOD Monday July 8th 2019

WOD Monday July 8th 2019

A. Mobility :60 seconds couch stretch :60 seconds banded pigeon stretch :60 second hip floss

B.) 500m row at 70% pace Then 2 rounds of 15 air squats 10 Cossack squats 10 box jumps 10 Bb good mornings 10 Kb deadlift

C.) Back squat test out! Suggested warm up 5 reps @ 50% 4 reps @60% 3 reps @70% 2 reps @75% 1 rep @80% Continue with singles until you've reached your max for the day!

D.) Burpee Tester 3 minutes max burpees (3 minutes rest) 2 minutes max burpees (2 minutes rest) 1 minute max burpees **Score will be three separate scores for each amrap, this is a test we have done before and will do again do make sure you log your results in your notebooks**

E.) Mobilize! Work hard, have fun, work smart, get strong, test out, and #Trusttheprogram Coach Joshua


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