WOD

"Quadalicious"

By Lance Mosley

5/16/18

Mobility(Couch Stretch, Pigeon Pose, Thoracic Opener w/PVC)

Strength Work-OHS

80x5
80x5
85x3
90x2

WOD

4 RFT

10 Back Squats 95/135
400M Run
10 Bar Facing Burpees
10 Back Rack Lunges 95/135

Scaled-65/95

*GOAT WORK(if time left)

Hard Core Fit

4 RFT

50M Prowler Push 25/45
400M Run
25M Walking Lunges
15 Cals Assault Bike or Rower

then...100 Ab Mat Situps