WOD Saturday November 9th 2019

November 14, 2019

WOD Saturday November 9th 2019


A.) Mobility
:60 seconds couch stretch
:60 seconds oh band distraction
:60 second hip floss


B.) Warmup:
2 rounds of
200m run
10 wall balls
15 double unders
10 box jumps
10 sit-ups
10 kB swings
10 kB deadlift
10 ring rows
10 pushups

Then warm up clean and jerk


C.) in teams of 2: for time:
2000m row
100 clean and jerks 135/93
50 burpees
(One partner works at a time, split reps equally)


D.) Mobilize
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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