WOD

"Rap Trio"

By Lance Mosley

12/18/18

MOBILITY

SPIDER-MAN REACH
COUCH STRETCH

STRENTGH

10 MIN MAX EFFORT FS

WOD

4 MIN AMRAP

10 FS 65/95
10 PUSH UPS

REST 1 MIN

4 MIN AMRAP

10 POWER CLEANS
10 PULL UPS

REST 1 min

4 MIN AMRAP

10 BOX JUMP OVERS 20/24
10 WALL BALLS 14/20

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