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