WOD Sunday September 29th 2019

September 29, 2019

WOD Sunday September 29th 2019

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


B.) Warmup:
2 rounds of
200m row
15 double unders 
10 box jumps 
10 sit-ups 
10 kB swings 
10 kB deadlift 
10 ring rows


C.) 3 sets for times of:
1000m row 
20 wall balls 20/14
30 Russian kB swings 55/35
(Rest 4 minutes between sets)


D.) 4 sets of 
Weighted bb good mornings x10 reps
Superset with 
Tuck crunch+Russian twist with plate x15 reps
*with weight, tuck crunch then twist right, twist left, and so on)
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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