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WOD THORSDAY November 21st 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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