WOD

"Threat"

By Lance Mosley

12/19/19

CORE WORK

2 RDS

20 HOLLOW ROCKS
20 SPRINTER ABS

WOD

4 RFT

20 WALL BALLS
15 FRONT RACK LUNGES 65/95
10 WTF

HWOD

SAME EXCEPT 55/75

EWOD

Ewod 2:

7 mins in heaven

A) 30 sec burp
30 sec row
30 sec rest

B) 50m farmer carry
1 min ski or row

C) Banded run
1 min on/30 off

D) Sprints standing on bike
30 on/30 off