WOD Friday November 8th 2019

November 8, 2019

WOD Friday November 8th 2019


A.) Mobility
:60 seconds couch stretch
:60 second banded pigeon
:60 second super front rack


B.) Warm up:

2 roujnds of

250m row

10 wall balls

10 box jumps

10 situps


C.) Front squat 5-5-4-4
(Start at 70% and build through 4 working sets)


D.) 3 rounds for time:
40 wall balls 20/14
300m run
(Scale as needed)


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

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