WOD / Friday, November 2

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Mobility 
2:00 Squat Hold

WOD

For time: 
400m Run
21 Toes-to-Bar
21 Front Squats, 135lbs/95lbs
21 KB Swings, 70lbs/53lbs
400m Run
15 Toes-to-Bar
15 Front Squats, 155lbs/105lbs
15 KB Swings, 70lbs/53lbs
400m Run
9 Toes-to-Bar 
9 Front Squats, 185lbs/125lbs
9 KB Swings, 70lbs/53lbs
400m Run

Beach Muscles
3 sets of: 
15 Hip extensions
20 Band Pressdowns 
12 Barbell Curls

Competitors

1. EMOM x 7:00 of: 
2 Pause Front Squats @ 75%
2. WOD 
155lbs/105lbs 
185lbs/135lbs 
225lbs/155lbs
3. Aerobic 
7 sets of: 
5 Burpees over Rower
200m Run
10 Calorie Row 
Rest 1:00 
4. Gymnastics 
Every 2:00 x 6 sets of: 
12 Alternating Pause Pistols

Powerlifting (10:00am)

A. 1 & 1/4 Back Squats: 3 sets x 4 reps @ 75%
B1. 3 sets of: 8 Box Stepdowns/Leg 
B2. 3 sets of: 10 Single-Leg Barbell RDLs/Leg 
C. Tabata DB Front Squats: 8 sets of 20 sec on / 10 sec off

Rocco Di Jerlando