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WOD Friday October 4th 2019

October 4, 2019

WOD Friday September 4th 2019

 

A.) Mobility 
:60 seconds couch stretch 
:60 second oh band distraction 
:60 second t-spine mobility w/foam roller

 

B.) Warm up: 
400m run
Then 2 rounds of 
5 burpees
5 box jumps 
5 jumping air squats 
5 hs kickups 
5 pull-ups

 

C.) For time: 21-15-9
Kb deadlift 70/55
Russian kB swings 70/55
Goblet squats 70/56

 

D.) 4 rounds for times:
400m run
50 double unders 
Rest 2 minutes between sets

 

E.) 7 minute amrap of 
7 burpees
14 weighted sit-ups 25/15

F.) Mobilize 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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