WOD

"Friyay"

By Lance Mosley

7/13/18

Core Work

3 Rds

:30 Plank Hold
:30 Side Plank Hold(each side)
:30 L-Sit Hold(accumulate)

WOD

4 RFT

20 Back Squats 65/95
1 Rope Climb
25 H.R. Pushups
250m Row

Hard Core Fit

4 RFT

20 KB/DB Goblet Squats
8 Renegade Rows
15 Pushups
200m Run