WOD

"Here to There"

By Lance Mosley

5/14/19

Warm Up

3 Rds.

50yd Sled Push 45/90

25yd Sled Pull 25/45

WOD

EMOM x 16 min

Min 1 -25 Air Squats

Min 2 -10 Hang DB Power Cleans 35/50

Min 3 -12/10 Row/Assault Bike

Min 4 -12/15 TTB

Hard Core Fit

Same as above

*sub Knee Raises

EWOD

Warm up

Negative split 100’s x 10
Progressively increase intensity to a full sprint

Every 3 mins x 7

400m Run
10 burpees