WOD

"Madre"

By Lance Mosley

8/9/19

Mobility

Banded Shoulder Distraction

Pigeon Pose

Couch Stretch

WOD

EMOM x 28 min

Min 1-3 Back Squats (Heavy)

Min 2-Pulling of Choice

Min 3-12/Cal Assault Bike

Min 4-15 KB Swings 55/70

Pulling Options:

1. 15 Pull-ups

2. 5 Strict Pull-ups

3. 3-5 Muscle-ups

4. 2 Rope Climbs

HWOD

*Same except modify pulling options and KB 35/55