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