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WOD Wednesday October 9th 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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