WOD / Friday, August 17

Mobility 

PVC Stretches

Strength/Skill
Squat Snatch: 8:00 to build to a tough single.

Rest, then...

For time: 
15-12-9-6-3 Ring Dips or 5-4-3-2-1 Ring Muscle-ups 
5-4-3-2-1 Squat Snatches, 145lbs/100lbs 
...
800m Run
...
15-12-9-6-3 Toes-to-Bar 
5-4-3-2-1 Thrusters, 145lbs/100lbs

Beach Muscles 
3 sets of: 
1:00 Band Pressdowns 
1:00 Barbell Curls (empty)
1:00 V-ups

Competitors

1. Strength/Skill
2. WOD 
175lbs/125lbs 
3. Aerobic 
EMOM x 30:00 of: 
Min 1 - 12/10 Calorie Row 
Min 2 - 50 Double-unders 
Min 3 - 12/10 Calorie Ski 
Min 4 - 100m Run 
Min 5 - 25 Air Squats 
4. Gymnastics 1-2-3-4-5-6-7-8-9-10 reps of: Unbroken C2B Pull-ups

Powerlifting (10:00am)

A. Pause Back Squats: 3-3-3 @ 75% 1RM
B1. DB Cossack Squats: 3 sets x 5 reps/side
B2. Glute-Ham Negatives: 3 sets x 5 reps
C. Tabata DB Step-ups: 8 sets x 20 sec on / 10 sec off

Rocco Di Jerlando