WOD

"Work Work Work"

By Lance Mosley

2/20/19

WARM UP TEAM OF 3

3 x 10 CAL ROW

1ST ROUND 80% effort, 2nd 90%, 3rd 100%

WOD

4 RFT

20 HANG SQUAT CLEAN 65/95
25 RUSSIAN TWIST 25/35 (legs off the floor)
30 DUBS
400M RUN

HARDCORE FIT

4 RFT

20 GOBLET SQUATS
25 RUSSIAN TWISTS
30 SINGLES JUMP ROPE
400M RUN