WOD Saturday September 28th 2019

September 28, 2019

WOD Saturday September 28th 2019

 

A.) Mobility 
:60 seconds oh band distraction 
:60 seconds banded pigeon stretch 
:60 second banded ankle stretch

 

B.) Warmup:
2 rounds of
200m run
10 wall balls 
15 double unders 
10 box jumps 
10 sit-ups 
10 kB swings 
10 kB deadlift

 

C.) In teams of 2: 7 rounds for time:
12 Thrusters 95/63
400 run
20 over head weighted sit-ups 35/25
12 box jump overs 
(Scale reps and movements as needed, One partner works at a time)

 

D.) In teams of 2:
2000m row
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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