WOD

"Hangin"

By Lance Mosley

2/28/20

ROTATOR CUFF WORK(EACH ARM)

10 BANDED EXTERNAL ROTATION
10 BANDED INTERNAL ROTATION
10 LATERAL EXTERNAL ROTATION

SNATCH PROGRESSIONS

LOW HANG
MID HANG
HIGH HANG

WOD

15 MIN AMRAP

3 BAR MU (OR 6 PULL UPS/6 RING DIPS)
6 OTB BURPEES
9 HANG SQUAT SNATCHES 95/135

HWOD

15 MIN AMRAP

10 RING ROWS
10 BENCH DIPS
10 BURPEES
10 DB LUNGES