WOD Tuesday December 3rd 2019

December 5, 2019

WOD Tuesday December 3rd 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 Russian kB swings
Minute 3: 200/150m row

C.) Back squat 4-3-2-1
(Work up to a heavy single for the day, we want a baseline of where you’re numbers are going into our new strength cycle!)

D.) Burpee tester
3 minutes max burpees
(3 minutes rest)
2 minutes max burpees
(2 minutes rest)
1 minute max burpees
This is a benchmark conditioning test, you will see it again when we test out, compare scores to last test out week! And write this one down! It’s very important

E.) 2 sets of
:90 seconds max dubs
2 minutes rest
:90 second max dubs
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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