WOD

Rap Work

By Lance Mosley

9/5/19

WOD

AMRAP in 15 minutes

20 Box Jumps

15 DB Power Cleans 20/30

1 Rope Climb

and then…

15 min as far as possible

20-18-16-14-12-10-8-6-4-2

H2H KB Swings 55/70

Burpees

HWOD

*Same as above except KB 35/55

EWOD

Stations:

2 Rounds

5 min each

A) 25m sled (team 3 relay)

B) 50m sprints (team 3 relay)

C) 100m ski or row sprints

(Team of 3 relay)