WOD / Friday, August 24

Mobility 

1:00 Half Front Split/Leg

WOD

For time: 
400m Run 
9 Deadlifts, 275lbs/185lbs 
18 Wall Balls, 20lbs/14lbs 
400m Run
15 Deadlifts, 225lbs/155lbs
30 Wall Balls, 20lbs/14lbs
400m Run
21 Deadlifts, 185lbs/125lbs
42 Wall Balls, 20lbs/14lbs
400m Run

Beach Muscles 
3 sets of: 
15 Russian KB Swings 
10 Bent-over KB Rows/arm
30 Russian Twists w/KB

Competitors

1. Deadlift: Build to a heavy 5-rep 
2. WOD 
325lbs/215lbs, 275lbs/185lbs, 225lbs/155lbs 
3. Aerobic 
EMOM x 24:00 of: 
Min 1 - 12 Burpees 
Min 2 - 10 Calorie Ski 
Min 3 - 200m Row 
Min 4 - 1 round of “Cindy”
4. Gymnastics 
6-5-4-3-2-1 reps of: 
Ring Muscle-ups 
Deficit HSPU (45s/25lbs)

Powerlifting (10:00am)

A. 1 & 1/4 Front Squats: 3 sets x 5 reps @ 65-70%
B1. DB Split Lunges: 3 sets x 10 reps/Leg 
B2. DB Cossack Squats: 3 sets x 5 reps/Leg 
C. Tabata Jumping Lunges: 8 sets x 20 sec on / 10 sec off

Rocco Di Jerlando