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WOD Monday December 30th 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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