WOD Wednesday October 9th 2019

October 9, 2019

WOD Wednesday October 9th 2019


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


B.) Warm up: emom x9
Minute 1: 10 wall balls 
Minute 2: 15 kB swings 
Minute 3: 6 box jumps


C.) E3mom x15
Back squat x 4 reps
(Choose a weight around 70-75% and hold across 5 sets)


D.) 10 minute amrap 
400m run
20 wall balls 20/14
30 double unders
(Scale as needed)


E.) 5 minutes of double under practice 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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