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WOD THORSDAY July 11th 2019

WOD THORSDAY July 11th 2019

A.) Mobility :60 seconds couch stretch :60 seconds oh band distraction :60 second super front rack

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

C.) Thruster 3-3-3 (Keep these loads moderate not meant to be heavy, just meant to warm up the thruster and make the bar feel lighter for the wod)

D.) Jackie 1000m row 50 bb thrusters 45/33 30 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

***DEADLIFT TEST OUT TOMORROW!**


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