WOD

"Cleaning House"

By Lance Mosley

11/7/17

CORE WORK/WARM UP

3 rds
-10 CAL BIKE
-15 SEC GOBLET SQUAT POSITION (Open up hips)
-10 GM LIGHT BAR

STRENGTH WORK

3-3-3-2-2-2

SQUAT CLEANS

WOD

4 RFT
5 CLEAN COMPLEX (DL, HPC, FS) 95/135 SCALED 65/95)
200M RUN
5 BAR MU (SCALED 10 BANDED STRICT PULL UPS)
200M RUN WITH PLATE 25/45

EWOD

6 sets:
200m fast pace (mile PR)
100m walk (recovery)
100m sprint
25 Burpees
100m sprint
100m walk (recovery)

*Start by sprinting to 400m mark. All out one direction. Then turn around walk back to 200m mark. Then sprint to starting point.
Do 25 Burpees, then 100m sprint to 200m mark, walk back to starting point. Repeat 6 rds.