WOD THORSDAY January 2nd 2020

January 2, 2020

WOD THORSDAY January 2nd 2020

 

A.) Mobility:
:60 second oh band distraction
:60 second banded pec stretch
:60 second sink mobility

 

B.) Warm up:
500m row
15-10-5
Push-ups
Ring rows
200m rum

 

C.) Emom x14
Odd: Bench press x10 reps
Even: db chest flys x10 reps
(Warm up to a weight you can hold across for 7 sets)

 

D.) 400m run
Then
21-15-9
Ring dips
Box jumps 24/20
Then 500m row
(Scale as needed)!

 

E.) 3 sets of
Russian twists x15 per side
Superset with
DB external shoulder rotation x10 reps

Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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