WOD

"GPP"

By Lance Mosley

7/2/19

Mobility

Banded Shoulder Distraction

Childs Pose

Strength

Back Squat (Week 4)

Work up to a heavy single or double

Then…

20 Rep Max (add 5-10lbs to last week number)

WOD

4 Rds

1 min of Max DB Floor Press 20/30

1 min of Max Row Meters

1 min of Max Pull-ups

1 min of Max Ball Slam 14/20

1 min REST

Extra Credit (optional/pick one)

-Weighted Planks (1 min x 3)

-200m Farmers Carry 55/70

-100 Russian Twists with weight

HWOD

*Same except H.R Push-ups and Ring Rows

EWOD

Death by 400's
30 min amrap
400m x ?
Negative splits
All 400's must be negative splits to count
2:00-1:57-1:56-1:56-155...etc

*If you default you have one chance to make up but that 400m does not count.

**Rest as needed bw 400's no less than 30sec but can be more.