WOD Sunday August 18th 2019

August 20, 2019

WOD Sunday August 18th 2019

 

A.) Mobility 
:60 seconds oh band distraction 
:60 seconds banded hamstring stretch 
:60 second banded pigeon stretch

 

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 emom
Station 1: 3 rope climbs/plank climbs
Station 2: 40 double unders 
Station 3: 150m row sprint 
Station 4: 12 alt dB snatch 50/35
(Every minute rotate to the next station, 5 total sets per station)

 

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

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