WOD / Thursday, November 1

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Mobility 

1:00 Lying Scorpion/side 

Gymnastics

Every 2:00 x 4 sets, complete: 

9-12 Strict Ring Dips 

Rest, then... 

7 sets of: 

Max rep Bench Press, 135lbs/75lbs

15 Calorie Sprint Row

Rest 2:00 after each set 

Competitors 

1. Gymnastics 

2. WOD 

185lbs/115lbs 

3. Accessories 

3 sets of: 

8 Reverse Grip Pendlay Rows 

12 Ring Rows 

30 Banded Face Pulls 

Rest 2:00

Rocco Di Jerlando