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WOD THORSDAY January 2nd 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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