WOD Monday December 30th 2019

December 31, 2019

AFTERNOON CLASSES CANCELLED DUE TO ICE!

WOD Monday December 30th 2019
A.) Mobility
:60 second couch stretch on bench
:60 second banded pigeon stretch
:60 second banded hamstring stretch

B.) Warm up: 500m row
Then
15-10-5
Wall balls 10/6
kB deadlifts
Sit-ups

C.) E3m x15 minutes (5 sets)
Front squat at x5 reps with 3 second pause at the bottom
Work up to 50-60% work sets across

D.) 2 sets of max reps front squat @40%
(Pause for more than a solid 3 count and your set is done, go until you can’t!)

E.) 21-15-9
Wall balls 20/14
Burpees
*2 rope climbs after each round (6 total)

5 minute cool down row
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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