WOD

"Quick Rap"

By Lance Mosley

7/16/19

Mobility

Wrist Stretches

Samson Stretch

Couch Stretch

Strength Work

4 Rds

8 Single Leg Back Squats (each leg)

right into…

8 DB Front Squats 35/50

*Holding 2 DB’s

**REST :90 in between

WOD

AMRAP in 12 min

8 Front Rack Lunges 65/95

8 KB Swings 55/70

30 Dubs/100 Singles

HWOD

*Same except walking lunges(each leg) and KB 35/55

EWOD

RUN

2 x 400m Run (1 min rest)

8 x 50m relays
6 x 100m relays
4 x 200m ON the 1min

2 x 400m Run (1 min rest)