WOD Monday August 5th 2019

August 6, 2019

A.) mobility 
:60 seconds couch stretch 
:60 seconds banded pec stretch
:60 second lat smash


B.) Warmup: 2 rounds 
250m row
10 box jumps
10 push-ups
10 sit-ups
10 dB push press
10 ring rows 
10 Kb swings


C.) Emomx10 
Bench press x5 reps 
(Pick a weight you feel like you can hold across for all 10 sets


D.) 13 minute Amrap 
1 rope climb/plank climb 
8 burpees
10 ring dips/box dips 
12 Russian kB swings 
(Scale as needed)


E.) 4 sets of bicep curls x15-20 reps
As heavy as possible 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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