WOD / THURSDAY, DECEMBER 20

Mobility 

1:00 Pigeon Pose/side

WOD 

2 rounds for max reps of: 

2:00 Row for Calories

Rest 1:00 

2:00 Push-ups or Ring Dips 

Rest 1:00

2:00 AbMat Sit-ups 

Rest 1:00 

2:00 Wall Climbs or Handstand Walks

Rest 1:00

2:00 Box Jumps, 30”/24”

1:00 Rest 

*Use a 25ft marker for HS Walks and count every 5ft as 1 rep. 

Competitors 

1. WOD 

Ring Dips & HS Walks

2. Flat DB Bench Press: 

5 sets x max reps @ 75lbs per arm/40lbs per arm 

3. Accessories 

3 sets of: 

8 Landmine Rows/arm 

12 Single-arm Ring Rows/arm 

30 Banded Face Pulls 

Rest 2:00 

Rocco Di Jerlando