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WOD Sunday December 22nd 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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