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WOD Monday August 5th 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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