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WOD Sunday December 29th 2019

December 31, 2019

WOD Sunday December 29th 2019
A.) Mobility
:60 seconds oh band distraction
:60 seconds banded hamstring stretch
:60 second banded pigeon stretch

B.) Warmup:
2 rounds of
200m run
10 wall balls
15 double unders
10 box jumps
10 sit-ups
10 kB swings
10 kB deadlift
10 ring rows
10 pushups

C.) 20 minute emom
Station 1: 3 rope climbs/plank climbs
Station 2: 30 double unders
Station 3: 150m row sprint
Station 4: 14 alt dB snatch 50/35
(Every minute rotate to the next station, 5 total sets per station)

D.) 5 minute cool down row/Mobilize
5 min cool down row/Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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