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WOD THORSDAY July 25th 2019

WOD THORSDAY July 25th 2019

A.) Mobility :60 second couch stretch :60 second banded pigeon :60 second pry squat

B.) Warm up 2 rounds: 250m row 10 Bb back squats 10 Wall balls 10 Kb deadlift 10 Cossack squats 10 kb swings 10 sit-ups

C.) E3mom x15 Back squat 5 reps @32x1 tempo(3 seconds down, 2 seconds at the bottom, one second at the top) (Choose a weight around 60+%and hold across 5 sets)

D.) 6 minute Amrap 15 air squats 10 Russian kB swings 25 double unders Rest 3 minutes and repeat

(Score both rounds seperately)

E.) 3 sets of Russian twists x20 reps per side Superset with :39-:60 second side planks Have fun, work hard, work smart, push yourself, and #Trusttheprogram Coach Joshua


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