WOD

"Sadistic"

By Lance Mosley

4/9/19

WARM UP

WRIST STRETCH

2 RDS

10 SOTS PRESS ( CLEAN GRIP )
10 GOBLETS SQUATS

STRENGTH

CLEAN FROM THE KNEE week 1
5 REPS X3 SETS 75%

WOD

7 RFT

7 HANG SQUAT CLEAN 95/135
7 CTB PULL UPS
7 BURPEE BOX JUMPS OVER

EWOD

1000m Row
3 min AB for cals
1 mile run

750m Row
2 min AB for cals
800m Run

500m Row
1 min AB for cals
400m Run

*Score is total time plus AB cals