WOD

Rap & Work

By Lance Mosley

7/2/18

Warm up

3 Rds

*3-4 People relay
10 Cal Bike
10 Cal Row
10 Squat Jumps

WOD

5 MIN AMRAP
15 Air squats
10 Push ups

21-15-9
Power Snatches 95/135
50-40-30
Dubs

5 MIN AMRAP
15 Air Squats
10 Push ups

Hard Core Fit

5 MIN AMRAP
15 Air squats
10 Push ups

21-15-9
DB Step Ups
100m-50m-25m
Prowler Push