WOD

"Debrief"

By Lance Mosley

7/5/18

Rotator cuff work

Warm up

8 WTF
8 Single arm KB press (use light weight)

Strength Work- Strict Press

80x2
85x2
90x1
90x1

WOD

20 MIN AMRAP

10 2fers
15 Push Press 65/95
10 Pull ups

EWOD


11 mins to complete:
1 mile
25 burpees

11 mins to complete:
4 rds:
25 Cal bike
200m Run

11 mins to complete:
3 rds:
100 dubs
1 min box jumps