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WOD Monday November 11th 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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