WOD

"Heinz 57"

By Lance Mosley

9/17/19

Core Work

30 AB Mat Situps

30 Superman Rocks

WOD

For Time

10 DB Hang Power Snatch (right arm) 20/30

10 DB Hang Power Snatch (left arm)

10 DB Thrusters with both arms

Then 9 of all that... Then 8... All the way down to 1.

HWOD

Same as above except use ligher load

EWOD

7 rounds

250m Row
400m Run
Rest 1 min
20min cap

Finisher: Team of 3 Relays

6 x 50m Sprints (each)