WOD

"Base"

By Lance Mosley

6/6/19

WARM UP

2 RDS
250M ROW
8 WTF
1 MIN PLANK HOLD

STRENGTH

PUSH JERKS

80x2
85x2
90x2

WOD

10 ROUNDS

100M SPRINT
10 THRUSTERS 95/135

HARDCORE FIT

100M SPRINT
10 WALL BALLS

REST 1 MIN

10-15-20 cal ROW AFAP

YOUR RESTING TIME IS YOUR WORKING TIME

EWOD

AMSAP 36 mins

50yd suicide
First 12 min (30 sec rest)
Sec. 12 min (20 sec rest)
Last. 12 min (10 sec rest)