WOD

"Booyah"

By Lance Mosley

10/28/19

Warm Up

Banded Shoulder Distraction

Shoulder to Floor

Ankle Dorsi Flexion

Strength Work

Push Jerk

65%x5

75%x5

85%x5

WOD

6 RFT

6 Push Jerks 95/135

7 Burpee Pull-ups

10 KB Swings 55/70

200m Run

HWOD

*Same as above except PJ 65/95; Burpee/Jumping Pull-ups and KB 35/55