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WOD Sunday September 22nd 2019

WOD Sunday September 22nd 2019

A.) mobility :60 couch stretch :60 pigeon stretch :60 oh band distraction

B.) Warm up: 2x4 Oh squat therapy Pause at 1/4 squat, 1/2 squat, and full squat Then 2 rounds of 250m row 5 Bb power snatch 5 Bb behind the neck snatch grip push press 5 overhead squats 5 box jumps

C.) 4 sets of Power Snatch x2+hang snatch+2 overhead squats (Pick a starting weight that allows you to move with good technique, if you don't have overhead squats work on snatch triples.)

D.) 3 rounds for time: 500m row 15 burpees over the bar

Mobilize!

Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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