WOD / Wednesday, November 28

Mobility 
2:00 Squat Hold

Strength/Skill
Pause Overhead Squats: 3-3-3-3-3-3; start @ 60% and build

Rest, then...

For time:
21 Overhead Squats, 125lbs/85lbs
400m Run
42 Back Squats, 125lbs/85lbs
400m Run
84 Air Squats 
400m Run

Beach Muscles
3 sets of: 
10 KB Cossack Squats
12 KB Reverse Lunges
20 KB Russian Twists

Competitors

1. Strength/Skill
2. WOD 
3. Gymnastics 
Every 2:00 x 6 sets: 
6 Alternating Pause Pistols 1 Ring Muscle-up + 3 Ring Dips x 2 complexes
4. Core 
“Durante Core” 
5 sets of: 
10 Hollow Rocks 
10 V-ups 
10 Tuck-ups 
10 sec Hollow Hold 
Rest 1:00

Endurance (10:00am)

4 sets of: 
500m Row
300m Run
100m Prowler Push 
Walk 100m

Rocco Di Jerlando