WOD

"Short Stack"

By Lance Mosley

6/25/19

Mobility

Banded Shoulder Distraction

Childs Pose

Pigeon Pose

Strength

Push Press

5x5

*20 Russian Twists after each set

WOD

AMRAP in 3 minutes x 5

9/12 Cals on Bike or Rower

10 Alt DB Snatch 35/50

Max Lunges with DB in remaining time

*REST 1 min between rounds

HWOD

*Same except DB Push Press

EWOD

Warm up

4 x 400m Indian Run
*Progressively faster each one
*No more than 6/group
*Rest 1 min between rds

8 x 200m ON 1 min or 1:15

Teams of 4

1 mile sled or prowler

*Group teams based on running levels. Same levels together.
*Choose one weight 50% of total body weight of team
*As many people as they want can push or pull but entire team must start and finish entire mile together