WOD THORSDAY November 21st 2019

December 5, 2019

WOD THORSDAY November 21st 2019
A.) Mobility
:60 seconds couch stretch
:60 seconds pigeon stretch
:60 second oh band distraction

B.) Warmup: at speed
200m run
Then
15-10-5
Air squats
Sit-ups
Ring rows
Then
50 kip swings

C.) 7 minute amrap
6 Pull-ups
10 single arm clean and jerks 50/35
(Scale as needed)

D.) For time:
800m run
35 renegade rows (per side) 50/35
(Scale as needed)

E.) 7 minute amrap
8 toes to bar
12 air squats
10 sit-ups
(Scale as needed)

Mobilize/cool down row
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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