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WOD THORSDAY October 10th 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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