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WOD Friday October 11th 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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