WOD Sunday December 22nd 2019

December 24, 2019

A.) Mobility
:60 seconds couch stretch
:60 second oh band distraction
:60 seconds banded hamstring

 

B.) Warmup:
500m row
400m run
Then
Warm up moments and set up for dirty 30

 

C.) For Time
30 Box Jumps (24/20 in)
30 Pull-ups
30 Kettlebell Swings (1/.75 pood)
30 Walking Lunge Steps
30 Toes to bar
30 Push Presses (45/35 lb)
30 Back Extensions (good mornings)
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders

 

D.) 5 minute cool down row/ mobilize
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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