WOD Sunday August 11th 2019

August 11, 2019

WOD Sunday August 11th 2019


A.) mobility: 
:60 seconds overhead band distraction 
:60 second banded pec stretch 
:60 second super front rack


B.) warm up: 2 rounds 
250m row 
20m oh kB Carry 
10 bb push press 
10 pushups 
10 ring rows
5 box jumps 
Then 5 minute jerk review


B.) EOMOMx 14
3 jerks 
(Split or push, if not comfortable with jerks yet stay light or sub push press)


C.) 10 minute amrap 
10 push press 95/63
15 walking lunges w medball 
200m rum


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

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