WOD

Pull-Swing-Jump

By Lance Mosley

12/3/19

Mobility

Child Pose

Pigeon Pose

Ankle Dorsi Flexion

WOD

AMRAP in 20 min

10 Pull-ups

15 KB Swings 55/70

20 Box Jumps

HWOD

Same as above except Banded Pull-ups; KB 35/55

EWOD

Stations: (each station 8 mins)

A) 400m (1 min rest)

B) 200m Row (30 secs)

C) 100m sprint (20 sec)

D) 50m prowler (30 sec)