WOD / Monday, November 26

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Mobility 
2:00 Twisted Cross/side

Strength/Skill
Every 1:30 x 5 sets, complete: 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean; start @ 70% and build.

Rest, then...

5 x 3:00 AMRAPs of: 
18/15 Calorie Row
9 C2B Pull-ups or 4 Bar Muscle-ups 
Max rep Hang Squat Cleans in time remaining. Rest 1:00 after each AMRAP.

Round 1 - 95lbs/65lbs
Round 2 - 115lbs/75lbs
Round 3 - 135lbs/95lbs 
Round 4 - 165lbs/115lbs
Round 5 - 185lbs/125lbs

Beach Muscles
3 sets of: 
12 Romanian Deadlifts
10 Single-arm DB Rows
20 Barbell Curls

Competitors

1. Strength/Skill
2. WOD 135lbs/95lbs, 165lbs/115lbs, 185lbs/135lbs, 205lbs/145lbs, 225lbs/155lbs & 4 Bar Muscle-ups 
3. Aerobic 
10 x 2:00 rounds of: 
300m Run 
Max rep Burpee Broad Jumps 
No rest between rounds 
4. Gymnastics 
Death By Strict C2B CHIN-ups

Powerlifting (10:00am)

A. Floor Press: 3 sets x 3 reps @ 80-85%
B1. 3 sets of: 6-8 Snatch Grip Pendlay Rows
B2. 3 sets of: 12-15 Ring Push-ups 
C. Tabata DB Floor Press: 8 sets of 20 sec Work / 10 sec Rest

Rocco Di Jerlando