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WOD Friday October 4th 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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