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WOD Saturday October 19th 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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