WOD

Up and Down

By Lance Mosley

12/12/17

Core Work(3 Rds)

:30 L-sit Hold
:30 Plank Hold
:30 Hollow Rocks

WOD

10-20-30-20-10

Box Jumps
H2H KB Swings 35/55
H.R. Push-ups

EWOD

Partner Work

45 min AMRAP

4x500m Row

4x400m Run