WOD

"Trippin"

By Lance Mosley

9/25/18

MOBILITY

2 RDS

ROTATOR CUFF WORK

10 EXTERNAL ROTATION
10 INTERNAL ROTATION
10 SINGLE ARM KB PRESS EACH SIDE (use light weight)

WOD

21 THRUSTERS 95/135
21 HPC
200M RUN
15 THRUSTERS
15 HPC
400M RUN
9 THRUSTERS
9 HPC
200M RUN
6 THRUSTERS
6 HPC
400M RUN

EWOD

8 x 200m on 1:30
REST 1 min
6 x 200m on 1:00
REST 2 min
4 x 50m Prowler 25/45 AFAP