WOD THORSDAY January 30th 2020

January 30, 2020

WOD THORSDAY January 30th 2020


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


B.) 2 rounds of:
200m row
5 backwards roll to candle stick or seated saddle
10 kip swings
5 box jumps
5 burpees
10 ring rows


C.) For time:
800m run
60 toes to bar
100 double unders


D.) 21-15-9
Box jumps
DB pushups


E.) 4 sets of
DB row on bench x12 reps per side
Superset with
DB chest flys x12 reps

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

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