WOD

"Throwback"

By Lance Mosley

6/21/18

SKILL WORK

10 MIN TO WORK ON:
MU, BAR MU OR PULL UPS

WOD

3 RFT

3 MU
6 TGU ( TOTAL) 25/35
9 DL 155/225
12 STEP UPS 65/95 (TOTAL)
250 M ROW

EWOD


4 x 50m banded Run (each)

10 min Amrap
200m (15 sec)
100m x 2 (30 sec rest) SPRINT

12 x 100m ON 45secs