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WOD Tuesday January 21st 2020

WOD Tuesday January 21st 2020

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

B.) Warmup 500m row Then 15-10-5 Pushups Ring rows DB push press

C.) Emom x14 Odd: 8 bench press Even: 5 strict or weighted pull-ups (Warm up to weights you can hold across for 7 sets)

D.) In 13 minutes: Min 1-5 15-10-5 Ring dips Pull-ups Minute 5-9 4 minute amrap 5 burpees 15 double unders Minute 9-13 Max reps toes to bar

E.) 3 sets of Banded triceps extensions x15 reps Superset with DB bicep curls x12 reps

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


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