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WOD Friday October 11th 2019

October 11, 2019

WOD Friday October 11th 2019

 

A.) mobility 
:60 second couch stretch
:60 second pigeon stretch 
:60 second super front rack

 

B.) Warmup:
Emom x6
Odd: 10 wall balls 20/14
Even: 12 weighted Cossack squats

 

C.) Front squat 5x3
warm up to a weight around 75% and work sets across

 

D.) For time:
Run 400m 
30 medball cleans 20/14
Run 400m 
50 burpees 
Run 400m 
30 medball cleans 20/14
Run 400m
(Scale as needed)

 

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

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