WOD

Deadman Running

By Lance Mosley

11/14/17

Warm Up

Partner 100mx4 each/alternating

then...

WOD

5 RFT

30 DL 95/135
400m Run
*decrease by 5 reps each round(30/25/20/15/10)

after...

*Work on what you SUCK at!

EWOD

1 Mile Warm Up

REST 3 min

800m Row

REST 3 min

1 Mile for Time

*stagger the mile starts(so everybody not on the rowers at once)

**FAST people start first