WOD

"Frick and Frack"

By Lance Mosley

12/6/18

MOBILITY WORK/CORE

2 RDS

30 SEC PIGEON POSE EACH SIDE

30 SEC PLANK

30 SEC V-UP

WOD

TEAMS OF 2

3x100M SPRINT RELAY STYLE(BOTH PARTNERS DO 3)

50 WALL BALLS TOTAL

3xDB FARMERS WALK 20/30(BOTH PARTNERS DO 3)

50 THRUSTERS 65/95

3xOH WALK WITH PLATE 25/45(BOTH PARTNERS DO 3)

50 DB STEP UPS 20/30

3x10 CAL ROW

EWOD

EMOM x 10

6 Burpee box jump overs

EMOM x 5

45 dubs

EMOM x 10

150m Row
200m Row or 250m Row

*adjust according to ability. Should be about 10-15 sec rest