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WOD Sunday August 18th 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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