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WOD Saturday November 16th 2019

A.) mobility :60 seconds sink mobility :60 seconds oh band distraction :60 second lat smash

B.) Warmup: 2 rounds of 250m row 5 burpees 5 push press 5 box jumps 5 kB swings

C.) E3mom x 15 (5 sets) 7 push press (Warm up to around 60-65%and work sets across)

D.) 5 rounds for time: 10 handstand pushups 8 power cleans 135/93 6 renegade rows (per side)

E.) 3-4 sets of DB front delt raises Superset with Db lateral delt raises Have fun, work hard, work smart, push yourself, and #Trusttheprogram Coach Joshua


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