WOD

"Deadly Sins"

By Lance Mosley

1/14/19

MOBILITY

WRIST STRETCHES
SPIDER-MAN REACH 30 sec each side

STRENGTH WORK

CLEAN FROM THE HIP

1-1-1-1

WOD

7 RFT

7 DL
7 HSC
7 RING DIPS
7 OTB BURPEES

RX=95/135

THEN 40 cal BIKE AFAP

HARDCORE FIT

7 RFT

7 KB SUMO DL
7 GOBLET SQUATS
7 BENCH DIPS or 7 PUSH UPS
7 BURPEES