WOD

DUMBALLS

By Lance Mosley

12/26/19

CORE WORK

3 RDS

30 SEC EACH

STRICT TOES TO BAR
PLANK HOLDS
STRADDLE LEG LIFTS

WOD

3 RFT

20 DB SQUAT CLEANS 20/30
20 HOLLOW ROCKS
20 WALL BALLS

REST 2 MIN

200M FARMERS WALK 35/55

HWOD

SAME EXCEPT DB 15/20

EWOD

1 mile TT
Rest 3 min
6 x 400m (+10sec mile TT)
Rest 3 min
4 x 200m (mile TT pace)
Rest 3 min
1 mile cool down (+20sec TT pace)