WOD

"Sprint Work"

By Lance Mosley

9/26/19

Mobility

Shoulder to Floor

Childs Pose

WOD

200m Run

70 Dubs

200m Run

60 Air Squats

200m Run

50 AB Mat Sit-ups

200m Run

40 H2H Swings 35/55

200m Run

30 KB Goblet Squats 55/70

200m Run

20 TTB

200m Run

1 Rope Climb

200M Run

HWOD

*Same except KB 25/35; Goblet 35/55; V-ups

EWOD

1000m Row

200m easy Run

800m Row

200m easy Run

600m Row

200m easy Run

400m Row

200m easy Run

200m Row

200m easy run

*Focus on speed on row