WOD

Queens Bday

By Lance Mosley

8/5/19

Mobility

Shoulder to the floor

Child Pose

Couch Stretch

Strength

Week 3(Front Squats)

5x3

WOD

Every 3 min x 5 Rounds

12/15 Cal Row/Bike

15 Pull-ups

Max OHS in remaining time

Rest 4 min

Every 3 min x 5 Rounds

200m Run

15 Wall Balls 14/20

Max Front Rack Lunges in remaining time

HWOD

*Same as above except Ring Rows