WOD

"Rapology"

By Lance Mosley

1/31/19

Core Work

3 Rds

10 Good Mornings or Hyperextensions

1 min Plank Hold

30 Ab Mat Sit-ups

WOD

AMRAP in 20 min

200m Run

10 CTB Pull-ups

10 Burpees

10 KB Lunges 33/55 (holding one KB)

EWOD

1.3 mile loop run x 2
Rest 5 mins bw efforts