WOD

Run & Work

By Lance Mosley

4/21/18

WOD

4 RFT

*Mile Run/800m/400m/200m beginning of each rd

10 Bar or Ring Muscle-ups
12 DB Hang Squat Cleans 20/30
14 DB Shoulder to Overhead 20/30
16 Front Rack Lunges 55/75

Scaled Modifications

*10 Pull-ups/10 Dips
*Front Rack Lunges 45/65