WOD Wednesday July 9th 2019

July 9, 2019

WOD Tuesday July 9th 2019


A.) Mobility 
:60 seconds couch stretch 
:60 seconds banded pigeon 
:60 second banded ankle


B.) Warmup:
2 rounds of
200m run
10 wall balls 
15 double unders 
10 box jumps 
10 sit-ups 
10 kB swings 
10 kB deadlift 
10 ring rows 
10 pushups


C.) 250m row @75% pace
Rest 2 minutes 
500m row max effort sprint


D.) Helen
3 rounds for time:
400m Run 
21 kettlebell swings 
12 pull-ups 
(Scale as needed)


E.) 5 minute cool down row/mobilize

Work hard, have fun, work smart, get strong, test out, and #Trusttheprogram
Coach Joshua

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