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WOD Friday November 8th 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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