WOD

"Pedal to the Metal"

By Lance Mosley

9/23/19

Mobility

Banded Shoulder Distraction

Couch Stretch

Strength Work (OHS)

65%x5

75%x5

85%x5

WOD

As far as possible in 20 min…

50 Push Press 55/75

40 Box Jumps

30 Alt. DB Snatch 20/30

400m Run

10 Wall Climbs

400m Run

30 Alt. DB Snatch 20/30

40 Box Jumps

50 Push Press 55/75

REST 3 min

2 Rds.

1 min Plank

1 min Russian Twists

1 min Plank

1 min Supermans

1 min Plank

HWOD

*Same as above except lighter load and 20 push-ups (wall climbs)