WOD Monday September 23rd 2019

September 23, 2019

WOD Monday September 23rd 2019


A.) Mobility
:60 second couch stretch on bench
:60 second banded pigeon 
:60 second banded hamstring


B.) Warm up: emom x9
Minute 1: 10 wall balls 
Minute 2: 15 kB swings 
Minute 3: 6 box jumps


C.) E3mom x15
Back squat x 4 reps
(Choose a weight around 70-75% and hold across 5 sets)


D.) For time:
400m rum
60 medball clean to wall ball 20/14
400m run
(Each rep is reset from the floor, meaning 60 medball cleans into wallballs!)


E.) 5 minutes of double under practice 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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