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WOD Tuesday December 3rd 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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