WOD / Tuesday, September 25

Mobility 

1:00 Half Front Split/side

Strength 

Sumo Deadlifts: 3-3-3; start @ 80% 1RM and build 

Rest, then... 

5 rounds for max reps of: 

1:00 Sumo Deadlift High Pulls, 115lbs/75lbs 

1:00 Pull-ups 

1:00 Calorie Row 

Rest 1:00 

Competitors 

1. Strength

2. WOD

3. Aerobic 

Every 2:00 x 6 sets: 

30 Double-unders 

12 Burpees to a 6” Target 

4. Gymnastics 

10-7-4 reps of: 

Deficit Parallette HSPU (6”) 15m HS Walk after each set

Rocco Di Jerlando