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WOD Saturday September 28th 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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