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WOD Sunday September 15th 2019

September 16, 2019

WOD Sunday September 15th 2019

 

A.) Mobility 
:60 seconds couch stretch on bench 
:60 second pigeon stretch
:60 second oh band distraction

 

B.) Warm up:
2 rounds of 
200m run
250m row 
10 burpees 
15 dubs

 

C.) against an 11 minute clock 
2000m row 
Max double unders in time remaining

 

D.) 21-15-9
Sumo deadlift high pulls 75/53
Box jump overs 24/20

E.) 3 sets of weighted planks x:30-:60 seconds 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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