WOD Monday November 11th 2019

November 14, 2019

WOD Monday November 11th 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 kB deadlifts
Minute 3: 200/150m row


C.) E3mom x15
Back squat x 6 @32x1 tempo
(Choose a weight you feel you can hold with the tempo protocol and hold across 5 sets)


D.) 5 rounds for time:
2 rope climbs/plank climbs
10 power snatch 95/53
15 wall balls 20/14
(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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