WOD

"Are you READY"

By Lance Mosley

10/9/17

Warm Up

500m Row x 3 (80% of your max speed)

then...

5/3/1 Week 3 (Deadlift)

75%x5

85%x3

95%x1+

then...

WOD

AMRAP in 15 min

10 TGU 25/35

10 Box Jumps

10 2fers

then...

Cool Down

15 Cal Bike x 3 (80-90% of your speed)