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WOD Saturday November 9th 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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