WOD

Throwback

By Lance Mosley

3/14/19

WARM UP

3 RDS

100M SPRINT
100M SLED PULL 25/45

WOD

21-15-9

BOX JUMPS OVER
SDLHP 65/95
FRONT SQUAT 95/135
CTB PULL UPS

EWOD

1 mile 80%

Rest 3 mins

800m row 100%

Rest 3 mins

1 mile for time 100% effort