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WOD Wednesday July 9th 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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