WOD Monday October 28th 2019

October 28, 2019

WOD Monday October 28th 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 deadlifts
Minute 3: 200/150m row


C.) E3mom x15
Back squat x 5 @32x1 tempo
(Choose a weight you feel you can hold with the tempo protocol and hold across 5 sets)


D.) 11 minute amrap
200m run
10 wall balls
20 Russian kB swings 55/35
30 double unders
(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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