WOD

"Hang On"

By Lance Mosley

1/23/18

Warm Up(Partner Up)

200m run x 3 each

EMOMx10

Min 1-7 Front Squats

Min 2-7 Power Cleans

Rx=95/135

Scaled=65/95

*Partner Up and Alternate the movements

WOD

4 RFT

15 Hang Power Cleans 85/115

15 Box Jumps

Rd1=100m Run

Rd2=200m Run

Rd3=300m Run

Rd4=400m Run

EWOD

-2x1 Mile

-Negative splits of 400's. No rest for 4x400m. Each interval must get faster

*3 min rest between miles