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WOD Sunday September 29th 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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