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WOD Saturday November 2nd 2019

November 4, 2019

A.) Mobility
:60 second couch stretch on bench
:60 second banded pigeon
:60 second banded hamstring

 

B.) Warm up: emom x9
Minute 1: 100m run
Minute 2: 10 burpees
Minute 3: 200/150m row

 

C.) In teams of 2: 25 minute amrap
50 double unders
400m run
30 wall balls
20 chest to bar pull-ups
10 renegade rows (per side)
(One partner works at a time, split reps evenly)

 

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

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