WOD

Up and Down

By Lance Mosley

1/9/18

Warm Up

3x1 min Bike
3x1 min Row

WOD

10-20-30-20-10

H2H Swings 25/55
Box Jumps
Sumo DL 65/95(NO High Pull)

EWOD

1 Mile Run(modify 800m)

Rest 2 min

3x400m(:30 sec)

800m(modify 400m)

*If mile is more than 10 min, do modified

*If 800m is more than 4:45, do modified