WOD

"Running Clock"

By Lance Mosley

7/31/18

WARM UP

2 RDS

5 WTF
5 WINDMILL EACH SIDE
5 SRTICT PULL UPS

WOD

FROM MIN 0 to 6

10 BURPEES
10 PULL UPS

FROM MIN 5 to 12

30 YARDS PROWLER 45/90
15 LUNGES

FROM MIN 12 to 18

15 WALL BALLS
250M ROW

EWOD

4 x 250m Row (30 sec rest)
4 x 10 Cal AB SPRINT! This should take no more than 45secs (1 min)

4 x 600m Run (1 min)

*Bonus: 100 Over partner burpees