WOD

"Vertical"

By Lance Mosley

6/20/19

Capacity Work

5 min

:30 Front Squat

:30 Rest

5 min

:30 Front Rack Lunges

:30 Rest

5 min

:30 Good Mornings

:30 Rest

WOD

3 RFT

42-30-18

Box Jumps

KB Swings 55/70

Mt. Climbers

Hard Core Fit

*Same except Step Ups and KB 35/55

EWOD

Biathlon

10 min AB for cals
400m Run

8 min AB for cals
200m Run

6 min AB for cals
100m Run

RX+ wear a vest