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WOD Monday October 14th 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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