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WOD THORSDAY October 10th 2019

October 10, 2019

A.) Mobility 
:60 seconds t spine mobility 
:60 seconds banded hamstring stretch
:60 second banded ankle stretch

 

B.) Warmup:
2 rounds of
200m run
10 wall balls 
15 double unders 
10 box jumps 
10 sit-ups 
10 kB swings 
10 kB deadlift 
10 ring rows 
10 pushups

 

C.) rotate stations for 20 minutes
Station 1: 200/150m row 
Station 2: 15 sit-ups 
Station 3: 80 shuttle sprint 
Station 4: 40 jumping jacks 
Station 5: rest

 

D.) 5 minute cool down row
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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