WOD

"Step Mom"

By Lance Mosley

9/13/18

WARM UP

2 RDS
10 CAL BIKE
10 ONE LEGGED SQUATS EACH SIDE

WOD

EMOM FOR 10 MIN

ODD ROUNDS

7 FROM THE RACH BACK SQUATS 65/95 ( if you can increase 10lb each round)
7 SQUAT JUMPS ( butt to heels)

EVEN ROUNDS

7 DB BACK LUNGES 20/30
7 RENEGADE ROWS 20/30

REST 2 MIN

TEAMS OF 3 RELAY(3 RDS)

50M PROWLER 25/45
100M SPRINT

EWOD

Row
100-250-500-250-100
Run
200-400-800-400-200

*Work:Rest 1:1