WOD

Dub Rap!!!

By Lance Mosley

7/17/17


Mobility


PVC Pipe Warmup


-Rotations Left and right (10 each)


-Rotations Front and Back (10 each)


-OHS(slow count):06 up/:06 downx4


then...


5/3/1 Week 1-OHS


65%x5


75%x5


85%x5+


then...


WOD


Amrap in 7 min


50M Sprint


10 OHS 65/95


REST 2 min


Amrap in 7 min


100m Farmers Carry 55's/70's


10 SDLHP 65/95


*FINISH with 30 cals on Bike