WOD Sunday July 14th 2019

July 14, 2019

WOD Sunday July 14th 2019


A.) Mobility:
:60 seconds Couch stretch
:60 seconds Banded pigeon stretch


B.) Warmup: 2 rounds of
200m Run 
10 PVC overhead squats 
10 Box jumps 
10 sit-ups
10 pull-ups/ring rows
10 push-ups


C.) 15-20 minute open skill/make up a missed lift from this past weeks testing. If you missed any of your max out lifts today’s the day to make them up as we test 3 more lifts out this week! If you hit all your lifts choose 2-3 skill movements to work on)


D.) 4 rounds against a 3 minute clock
500m row
Max Mountaun climbers (1:1-2:2-3:3 etc)
Rest 3 minutes between rounds
(Score total mountain climbers) 
This wod is meant to be low key as we test out our 1RM power clean tomorrow)


E.) Mobilize/5 minute cool Down row
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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