WOD Sunday September 8th 2019

September 8, 2019

WOD Sunday September 8th 2019


A.) Mobility 
:60 seconds couch stretch 
:60 seconds banded ankle stretch 
:60 second banded hamstring stretch


B.) Warmup:
2 rounds of
100m run
5 handstand kick ups 
20m kB waiters carry (per arm)
10 bb push press 
15 double unders 
10 box jumps 
10 Russian kB swings


C.) 10 minute amrap 
30 mountain climbers /side
400m run 
50 double unders 
Rest 5 minutes


D.) 10 minute amrap 
500m row 
40 double unders 
30 Russian kB swings


E.) 5 min cool down row/Mobilize
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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