WOD Tuesday July 30th 2019

July 30, 2019

WOD Tuesday July 30th 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 6 reps with 4 second pause at the bottom
(Choose a weight around 60%and hold across 5 sets)


D.) 5 rounds for time 
12 wall balls 
15 Russian kB swings 
30 double unders 
(Scale as needed)


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

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