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WOD THORSDAY January 16th 2020

WOD THORSDAY January 16th 2020

A.) Mobility :60 second oh band distraction :60 second banded ankle :60 second banded hamstring

B.) Warmup 500m row 400m run 15 air squats 20 sit-ups

C.) 4 rounds for times: 300m run 12 burpees 17 toes to bar (Rest 2 minutes between sets)

D.) 8 minute amrap 20 double unders 10 wall balls 20 walking lunges (Scale as needed)

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


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