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WOD Sunday July 14th 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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