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WOD Saturday October 19th 2019

October 19, 2019

WOD Saturday October 19th 2019

 

A.) Mobility
:60 seconds couch stretch on bench
:60 seconds banded hamstring
:60 second oh band distraction

 

B.) Warmup:
2 rounds of
200m run
3 handstand kick ups
10 box jumps
10 sit-ups
10 kB swings
10 kB deadlift
10 pull ups
10 pushups

 

C.) In teams of 2: For time:
800m run
50 power cleans 135/93
40 pull-ups
30 rennegade rows (per side)
40 pull-ups
50 power cleans
800m run
(One partner works at a time, split reps evenly, scale as needed)

 

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

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