WOD

"Thor"

By Lance Mosley

3/9/20

SUPPORT WORK

2 RDS

GM 3x10
HYPER EXTENSION 10x3 (USE A WEIGHT IF YOU CAN)
EMPTY BAR STRICT PRESS 10x3

MAX EFFORT (10 MIN)

DL FROM BLOCKS OR PLATES

WOD

5 MIN AMRAP
10 DL 155/225
10 DB STEP UPS 20/30

REST 1 MIN

5 MIN AMRAP
10 BOX JUMPS
10 CAL ROW

REST 1 MIN

5 MIN AMRAP

10 FRONT RACK LUNGES 65/95 (USE SAME BAR FROM DL)
10 PULL-UPS

HWOD

5 MIN AMRAP

10 KB SUMO DL
10 PUSH UPS

REST 1 MIN

5 MIN AMRAP

10 BOX JUMPS
10 CAL ROW OR BIKE

REST 1 MIN

5 MIN AMRAP

DB LUNGES
BURPEES