WOD

"Iron Ball"

By Lance Mosley

8/1/19

Warm Up

Row 3 x 250m

WOD

10-9-8-7-6-5-4-3-2-1

Burpees

KB Thrusters 55/70

Burpees

KB SDLHP 55/70

Burpees

KB Swings 55/70

*WOD is performed with one KB

HWOD

*Same except use 35/55

EWOD

400m
3 min Rest
4 x 50m
6 x 100m
8 x 200m
3 mins rest
400m