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WOD Wednesday July 31st 2019

A.) Mobility

:60 seconds couch stretch :60 seconds lat smash w/foam roller :60 second oh band distraction

B.) Warmup: 2 rounds of 200m run 10 wall balls 15 double unders 10 box jumps 10 sit-ups 10 kB swings 10 kB deadlift 10 ring rows 10 pushups

C.) 20 minute amrap 15 toes to bar 12 mountain climbers 9 burpees 6 dB cleans 50/35 200m run (Scale reps, movements, and time as needed)

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


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