WOD / Friday, December 7

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Mobility 
2:00 Squat Hold

WOD

From 0:00-15:00, complete: 
3 rounds of:
10 C2B Pull-ups
15 Thrusters, 95lbs/65lbs 
20 Alternating DB Snatches, 50lbs/35lbs

From 15:00-30:00, complete: 
3 rounds of:
10 Handstand Push-ups 
15 Overhead Squats, 95lbs/65lbs
20 Wall Balls, 20lbs/14lbs

Beach Muscles
3 sets of: 
10 Romanian Deadlifts 
10 Seated DB Shoulder Press
10 Barbell Rollouts

Competitors

1. Overhead Squat: build to a heavy 2-rep 
2. WOD 
3. Aerobic 
3 rounds of: 
2:00 Ski 
Rest 1:00 
2:00 Med Ball Cleans, 20lbs/14lbs 
Rest 1:00 
2:00 Calorie Row 
Rest 1:00
4. Plyos 
4 sets of: 
6 Box Jumps @ belly button height 
Rest 2:00

Powerlifting (10:00am)

A. Suspended Back Squats: 3 sets x 5 reps; start @ 65%
B1. 3 sets of: 10 KB Cossack Squats
B2. 3 sets of: 10 Single-Leg KB RDLs
C. EMOM x 5:00 of: 25 Russian KB Swings

Rocco Di Jerlando