WOD / Thursday, September 27

Mobility 
1:00 Lizard Pose/side
1:00 Pigeon Pose/side 
WOD 
AMRAP in 21:00 of: 
21 AbMat Sit-ups 
14 Walking Lunge Steps 
7 Single-arm Dumbbell Push Jerks each arm

Pick the heaviest Dumbbell you can handle.

Competitors 
1. Bench Press: 10 sets x 10 reps @ 60-65% 
2. WOD 
3. Accessories 
4 sets of: 
10 Reverse Curls 
15 Ring Push-ups 
20 Band Pull-aparts 
Rest 2:00

Rocco Di Jerlando