WOD

"Timing"

By Lance Mosley

10/11/18

MOBILITY

ROTATOR CUFF WORK
10 INTERNAL ROTATION each side
10 EXTERNAL ROTATION each side

WOD

MOBILITY

ROTATOR CUFF WORK
10 INTERNAL ROTATION each side
10 EXTERNAL ROTATION each side

20 MIN AMRAP

10 DIPS
10 DB HANG POWER CLEANS 20/30
10 JERKS 65/95
10 V-UPS

EWOD

8 x 100m
Jog odd
Sprint even

1 min rest
800m Run
1 min rest

8 x 100m jog-100m sprint
Rest 30 sec bw rds