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WOD Saturday January 12th 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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