WOD

"Efficiency"

By Lance Mosley

4/11/19

WARM UP

2 RDS
10 CAL BIKE
10 GM
10 BARBELL BENT OVER ROW

STRENGTH

5/3/1 ELEVATED DL WEEK 1

WOD

3 RFT

21 DL 95/135
15 WALL BALLS
9 DB BULGARIAN SQUATS 20/30 ( 9 reps each leg)

EWOD

10 rounds

200m Run
10 burpees

10 rounds

200m Row
20 air squats