WOD

"Wow Thats Fantastic"

By Lance Mosley

11/9/17

CORE WORK

3 rds
-30 SEC PIKE POSITION or KNEE TUCK
-30 SEC HOLLOW HOLDS
-30 SEC SUPERMAN HOLD

WOD

3 RFT

21 DL 155/225 (SCALED 135/185)
15 FRONT RACK LUNGES 65/95(SCALED 35/45)
9 WTF(WALK THE FLOORS)

EWOD

12 mins:

Assault Bike
Partner up
1 min on 1min off
*total cals count

12 mins:

Row
Partner up
250m on 250m off
Total meters count