WOD

Testing your WORK CAPACITY!

By Lance Mosley

6/20/10


Core Training


3 RFF


10 Leg Lifts(Hands under butt, legs up to the ceiling and back)


10 V-ups


10 Hollow Rocks


then...


WOD


5 Rds(REST 1 min after each round/try to match times each round)


400m Run


15 Front Squats 65/95


15 Goblet Lunges 25/35


***Record Total Time***