WOD

Five & Five

By Lance Mosley

9/3/19

Mobility

Banded Shoulder Distraction

Child Pose

Couch Stretch

WOD

Every 5 min x 3 Rds

200m Run

40 Wall Balls

200m Row

Every 5 min x 3 Rds

15 HSPU

20 Alt DB Snatch 20/35

15/20 Cal Bike

and then...

Tabata

Russian Twists 15/25lb plate

HWOD

Same as above except DB Snatch 15/25

EWOD

8 Rounds each

Teams of 4:

1-200m Sandbag, Weighted vest or MB Run

2-100m Prowler

3-15 Burpees

4-15/20 Cal AB

*Rotate through exercises. No leap frog, stay in order.