WOD

"Buckle Up"

By Lance Mosley

6/13/19

WOD

10 RFT

10 Cal Assault Bike or 100m Run
10 Cal Row
10 DB Floor Press 20/30
10 Wall Balls 14/20

Accessory Work

Pick one:

1.) 100 Russian Twists 20/30 DB

2.) 3 Rounds(old school pump)
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest

3.) 400m Farmer Carry with 35/53lb KBs

HWOD

Same

EWOD

Warm up

2 x 200m (1 min jog bw)
4 x 400m work on speed (1 min rest bw)
Rest 3 mins
1.3 Mile Time Trial AFAP