WOD

Burped What?

By Lance Mosley

7/18/17


Core Work


1. In a plank position, bring one knee to your elbow x 30(total)


2. In a plank position, one arm taps your shoulder x 1 min(like Thomas touches)


3. Hollow Rocks x 30


then...


WOD


4 RFT


400m Run


12 Burpee Ball Slam 14/20


12 Pull-ups


12 Front Squats 95/135