WOD

Run-Couplet-Run

By Lance Mosley

8/8/19

Mobility

Banded Shoulder Distraction

Wrist Stretches

Pigeon Pose

Strength Work

Power Snatch Complex (10 min)

2 High Hang Pulls

2 Hang Power Snatch

Drop the Bar…

2 High Pulls from floor

2 Power Snatch from the floor

*Focus on technique (positions, turn over and dropping under the bar)

WOD

800m Run

21-15-9

Box Jumps

HSPU

800M Run

HWOD

*Same except H.R. Push-ups (double the reps)

EWOD

5 Rounds

100m (:10 rest)

200m (:20 rest)

400m (2 min rest)