WOD Tuesday November 19th 2019

December 5, 2019

WOD Tuesday November 19th 2019

 

A.) Mobility
:60 seconds couch stretch
:60 second super front rack
:60 second hip floss

 

B.) warm up: at speed
50 barbell hang power cleans
40 air squats
30 ring rows
20 sit ups
10 burpees

 

C.) 7 rounds for time
8 hang power cleans 115/73
6 ring pushups
4 burpees
200m run
(Scale as needed)

 

D.) 4 sets of 12x dB rows on bench (per side)
Superset with
Single arm shoulder press x 6 reps per side
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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