WOD

"Overhead"

By Lance Mosley

11/13/18

Mobility

Banded Shoulder Distraction
Couch Stretch
Pigeon Pose

Warm Up

Assault Bike 5/10/15 Cals

*Done AFAP (rotate between the members)

WOD

4 RFT

15 Power Snatch 85/115
15 OHS 85/115
15 TTB

Scaled=65/95

EWOD

6 sets

200m fast pace (mile PR)
100m walk (recovery)
100m sprint
25 Burpees
100m sprint
100m walk (recovery)

*Start by sprinting to 400m mark. All out one direction. Then turn around walk back to 200m mark. Then sprint to starting point.
Do 25 Burpees, then 100m sprint to 200m mark, walk back to starting point. Repeat 6 rds.