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WOD Wednesday September 18th 2019

WOD Wednesday September 18th 2019

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

B.) Warmup: 2 rounds of 200m run 5 pull-ups 5 box jumps 5 kB swings 5 pushups

C.) 21-15-9 Box jumps Burpees (Scale as needed)

D.) 3 rounds of: 400m run Rest 2 minutes between sets

E.) For time: 20 toes to bar 5 rope climbs 15 toes to bar 4 rope climbs 10 toes to bar 3 rope climbs (Scale as needed)

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


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