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WOD Tuesday July 30th 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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