WOD

"Press"

By Lance Mosley

6/11/19

Mobility

-Banded Shoulder Distraction

-Shoulder to Floor

-Pigeon Pose

Strength Work

Split Jerk

4 Rds

8-10 Push Jerks(choose your weight, go unbroken)
immediately into;
10 DB Lateral Raises on each arm
immediately into;
50 Double unders/100 Singles
Rest :90 sec

WOD

AMRAP in 15 min

8 Pull-Ups
8 DB Hang Clean and Jerks 35/50
8 Burpees
8 Box Jumps 20/24"

HWOD

Same except Ring Rows and ONLY DB Hang Cleans 20/30

EWOD

7 mins:

100m relays

9 mins:

50m prowler 25/45

7 mins:

50m relays

9 mins:

50m sled pull backwards 90/135