WOD

"Station to Station"

By Lance Mosley

5/6/19

WARM UP

2 ROUNDS

50M BUTT KICKS
50M SKIP (toes up)
50M HIGH KNEE (toes up)
10 FRANKENSTEIN STRETCH
10 YARDS DIP LUNGE

WOD

5 MIN EACH STATION TEAMS OF 2

1) 100M SPRINTS

2) 10 REPS DL ( each partner performs 10 reps each, that's 1 rd)

3) 10 CAL ROW WHILE PARTNER PERFORMS 10 SQUAT JUMPS (each must perform both movements, that's 1 rd)

4) 50 M SLED PUSH (if not enough Sub with sled pull) 25/45

HARDCORE FIT

5 MIN EACH STATION TEAMS OF 2

1) 100M SPRINTS

2) 10 REPS KB DL ( each partner performs 10 reps each, that's 1 rd)

3) 10 CAL ROW WHILE PARTNER PERFORMS 10 SQUAT JUMPS (each must perform both movements, that's 1 rd)

4) 50 M SLED PUSH (if not enough Sub with sled pull) 25/45