WOD / Friday, November 9

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Mobility 
1:00 Lizard Pose/side

WOD

3 x 6:00 AMRAPs of: 
400m Buy-in, followed by max rounds of...
3 Hang Power Cleans, 165lbs/115lbs
6 Toes-to-Bar
9 Wall Balls, 20lbs/14lbs
Rest 2:00 after each AMRAP

Beach Muscles
3 sets of: 
10 DB Rows
12 Skullcrushers 
1:00 GHD Sit-ups

Competitors

1. EMOM x 5:00 of: 3 Hang Power Cleans @ 225lbs/155lbs
2. WOD 
205lbs/135lbs
3. Aerobic 
EMOM x 27:00 of: 
Min 1 - 1 round of “Cindy” 
Min 2 - 200m Run 
Min 3 - Rest 
4. Gymnastics 
EMOM x 12:00 of: 
Odd - 3 Burpee Bar Muscle-ups 
Even - 6 Strict HSPU

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

Rocco Di Jerlando