WOD Wednesday September 11th 2019

September 11, 2019

WOD Wednesday September 11th 2019


A.) Mobility 
:60 seconds couch stretch 
:60 seconds oh band distraction 
:60 seconds banded ankle stretch


B.) In teams of 2: complete 2 rounds each 
250m row 
5 box jumps 
10 double unders 
5 dB push press


C.) In teams of 2: For time:
100 single arm clean and jerks 50/35
One partner works at a time, split reps evenly


D.) In teams of 2: 3 rounds for time:
400m run 
20 dB burpees 35/20
30 box jumps 24/20
(One partner works at a time, split work evenly, dB burpee consists of burpee with 2 dumbbells in your hands, push-up+dB deadlift)


E.) In teams of 2: 2 rounds for time 
60 toes to bar 
80 Russian kB swings 55/36
(One partner works at a time, scale reps evenly)


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

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