WOD Wednesday September 18th 2019

September 18, 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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