WOD Saturday January 12th 2020

January 12, 2020

WOD Saturday January 11th 2020

 

A.) Mobility
:60 second couch stretch
:60 second pigeon stretch
:60 second oh band distraction

 

B.) Wamrup: In teams of 2:
Row 500m
Run 400m
20 wall balls
20 pull-ups
10 burpees

 

C.) In teams of 2:
Against a 35 minute clock:
Minute 1-12:
12 minute amrap
400m run
4 rope climbs
16 pull-ups
Minute 12-15 rest
Minute 15-25:
30-20-10
Oh walking lunges (per leg)
Burpees
Medball cleans
**Rest until the 28 minute mark:
Minute 28-35
Max clean and jerks 135/93
(One partner works at a time, split reps evenly)

 

D.) Mobilize
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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