WOD / Friday, November 16

Competitors

1. EMOM x 6:00 of: 
2 Squat Clean Thrusters @ 225lbs/155lbs 
2. WOD 
205lbs/135lbs 
3. Aerobic 
4 sets of: 
350m Row 
Rest 30 sec 
10 BBJO, 24”/20” 
Rest 1:30
4. Gymnastics 
Death By Strict Pull-ups + Alternating Pistols: Complete 1 Strict Pull-up + 1 Pistol per leg the first min, 2 Strict Pull-ups + 2 Pistols per leg the second minute, etc until you fail.

Mobility 
1:00 Lizard Pose/side

WOD

For time: 
20 Deadlifts, 185lbs/125lbs
40 Wall Balls, 20lbs/14lbs 
6 Squat Clean Thrusters, 185lbs/125lbs
800m Run 
100 Walking Lunge Steps
800m Run
6 Squat Clean Thrusters, 185lbs/125lbs
40 Wall Balls, 20lbs/14lbs 
20 Deadlifts, 185lbs/125lbs

Beach Muscles 
3 sets of: 
15 Hip Extensions 
10 Pendlay Rows
1:00 Diamond Push-ups

Powerlifting (10:00am)

A. 1 & 1/4 Front Squats: 3 sets x 4 reps @ 70-75%
B1. 3 sets of: 10 Kang Squats 
B2. 3 sets of: 12 DB Cossack Squats (6/6)
C. AMRAP in 4:00 of: DB Step-ups, 35lbs/20lbs per hand

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Rocco Di Jerlando