WOD Monday November 18th 2019

December 5, 2019

WOD Monday November 18th 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: 10 kB dL + 10 swings
Minute 3: 200/150m row

C.) E3mom x15
Back squat x 5 w/3 second pause at the bottom
(Choose a weight you feel you can hold with the tempo protocol and hold across 5 sets)

D.) 21-15-9
Wall balls 20/14
Pull-ups
Walking lunges (per leg)
(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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