WOD Sunday December 1st 2019

December 5, 2019

WOD Sunday December 1st 2019
A.) Mobility
:60 seconds oh band distraction
:60 seconds banded pigeon stretch
:60 second banded ankle stretch

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

C.) 6 min amrap:
5 burpees
6 box jumps 24/20
7 Russian kB swings
(Scale as needed)

D.) 6 minute Amrap
100m run
8 pull-ups
10 mountain climbers
(Scale as needed)

E.) 6 minute amrap
3 rope climbs
25 air squats
30 dubs
(Scale as needed

F.) 5 minute cool down row/Mobilize
5 min cool down row/Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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