WOD

Rap and Rap

By Lance Mosley

12/17/19

HS PRACTICE

2 RDS

1 MIN HS HOLD, 1 MIN HS WALK ( IF YOU CAN'T DO HS WALK GET A PARTNER
AND DO 1 MIN WHEEL BARREL WALKS)

WOD

10 MIN AMRAP

WEIGHT 95/135
10 DL
10 JERKS

10 MIN AMRAP

10 KB SWINGS RUSSIAN STYLE 55/70
10 BOX JUMPS

HWOD

SAME EXCEPT 65/95 AND 35/55

EWOD

Buy in
10 min Emom
10 Burpees

Prowler 25/45
25m x 6
Run 100m

25m x 4
Run 200m

25m x 2
Run 400m

25m x 1
800m