WOD / Monday, December 3

Helllllooooo DECEMBER!!!! Don’t let the holidays get you out of shape or out of routine! Stay strong 💪🏼 take advantage of our “Assaulted” classes available M-F. Find your group and keep each other accountable, like this fine group here 😍👌🏼

Helllllooooo DECEMBER!!!! Don’t let the holidays get you out of shape or out of routine! Stay strong 💪🏼 take advantage of our “Assaulted” classes available M-F. Find your group and keep each other accountable, like this fine group here 😍👌🏼

Mobility 
1:00 Lizard Pose/side

Strength/Skill
3 sets of: 1 Squat Clean + 1 Hang Squat Clean below knee + 1 Front Squat x 3 complexes; Rest 20 sec between complexes; start @ 60% 1RM

Rest, then...

5 rounds for time of: 
1 round of “Cindy” or “Mary” 
200m Run
3 Squat Cleans, 165lbs/115lbs

*Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
*Mary = 5 Handstand Push-ups, 10 Alternating Pistols, 15 Pull-ups

Beach Muscles
3 sets of: 
15 Ring Rows
10 Seated DB Curl-to-Press
20 Alternating V-ups

Competitors 
1. Strength/Skill
2. WOD “Mary” & 205lbs/135lbs
3. Aerobic 
3 sets of: 
600m Run 
21 Calorie Row 
42 Double-unders Rest 
1:30 
4. Gymnastics 
2-4-6-8-10-12 reps of: 
Unbroken Strict Ring Dips 
50ft HS Walk after each set

Powerlifting (10:00am) 
A. Floor Press: 4 sets x 3 reps @ 80-85%
B1. 3 sets of: 6-8 Reverse Grip Pendlay Rows
B2. 3 sets of: 30 Banded Face Pulls
C. Tabata Ski: 8 sets of 20 sec Work / 10 sec Rest

Rocco Di Jerlando