WOD / Friday, September 21

Mobility 

2:00 Straddle Pose

WOD

5 rounds for time of:
15 Deadlifts, 155lbs/105lbs
12 Handstand Push-ups
9 Hang Power Cleans, 155lbs/105lbs 
6 Ring Dips or 3 Ring Muscle-ups

Beach Muscles 
3 sets of: 
25 V-ups
15 Diamond Push-ups
12 Reverse Barbell Curls 

Competitors

1. Hang Power Clean: Build to a heavy 3-rep 
2. WOD 
175lbs/125lbs & Ring MU
3. Aerobic 
Every 
10:00 x 3 sets, complete: 
800m Run 
750m Row
4. Gymnastics 
EMOM x 12:00 of: 
Odd - 6-8 Alternating Pause Pistols 
Even - 12-15 GHD Sit-ups

Powerlifting (10:00am)

A. Rack Deadlifts (at kneecap): 3 sets x 3 reps @ 115%
B1. Bulgarian Split Squats: 3 sets x 12 reps/leg 
B2. Back extensions: 3 sets x 15 reps 
C. Tabata DB Step-ups: 8 sets x 20 sec on / 10 sec off

Rocco Di Jerlando