WOD

"Just Keep Working"

By Lance Mosley

5/14/18

Mobility(Banded Shoulder Distraction, Couch Stretch, Pigeon Pose)

Strength Work-Bench Press

80x5
85x3
85x3
90x2

WOD

EMOMx24 min

Min 1- 250M Row(depending on rowers, start people on different stations)
MIn 2- 14 Alt DB Power Snatch 35/50
Min 3- 25 Air Squats
Min 4- REST

Scaled-20/30

Hard Core Fit

EMOMx24 min

Min 1- 200M Run
Min 2- 15/20 Pushups
Min 3- 20 Air Squats
Min 4- REST