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"Triple Work" - Crossfit Hardcore

WOD

"Triple Work"

By Lance Mosley

8/21/18

Mobility: Banded Shoulder Distraction/Ankle Dorsi Flexion

Core Work

3 Rds

20 Sprinter abs
15 Superman
10 Hollow rocks

WOD

5 MIN EACH STATION

Station 1
10 Cal row
15 OH lunges 35/45

Station 2
15 Wall Balls
15 Alt DB Pwr Snatches 20/30

Station 3
40 Yards suicide
15 SDLHP 65/95

EWOD

2 rounds

500m row
1 min rest
35 jump squats
1 min
800m run
1 min