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WOD Monday October 14th 2019

October 14, 2019

WOD Monday October 14th 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: 100m run

 

C.) E3mom x15
Back squat x 3
(Choose a weight around 80% and hold across 5 sets)

 

D.) For time:
Run 300m
Then 21-15-9
Goblet squats 55/35
Wall balls 20/14
Then
300m run
(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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