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WOD Monday December 9th 2019

WOD Monday December 9th 2019

A.) Mobility :60 seconds couch stretch :60 second banded hamstring :60 second banded pigeon

B.) Warm up: 500m row Then 15-10-5 kB deadlift Russian kB swings Sit-ups

C.) Deadlift 4-3-2-1 Warm up to about 75% and build to. Heavy single for the day

D.) 10 minute amrap 15 Russian kB swings 200m run 15 weighted sit-ups 35/25 (Scale as needed)

E.) cool down row/mobilize Have fun, work hard, work smart, push yourself, and #Trusttheprogram Coach Joshua


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