WOD / Friday, September 28

Mobility 

1:00 Pigeon Pose/side
1:00 Squat Hold

WOD

For time: 
1 round of: 
45 Wall Balls, 20lbs/14lbs 
30 Push-ups
15 Squat Cleans, 95lbs/65lbs
+
3 rounds of: 
15 Wall Balls, 20lbs/14lbs 
10 Push-ups
5 Squat Cleans, 165lbs/115lbs
+
1 round of: 
45 Wall Balls, 20lbs/14lbs 
30 Push-ups
15 Squat Cleans, 95lbs/65lbs

Beach Muscles
3 sets of: 
15 Hip extensions 
10 DB Rows/arm 
1:00 Side Plank/side

Competitors

1. Squat Clean: 8:00 to build to a heavy double 
2. WOD 
135lbs/95lbs 
205lbs/135lbs
3. Aerobic 
EMOM X 27:00 of: 
Min 1 - 200m/150m Ski
Min 2 - 8 Burpee Pull-ups
Min 3 - 200m Run 
4. Gymnastics 
4 sets of: 
3 Weighted Ring Pull-ups + 1 Ring Muscle-up 
Rest as needed after each set

Powerlifting (10:00am)

A. Rack Deadlifts: 3 sets x 5 reps @ 105%
B1. 3 sets of: 8 BACK extensions 
B2. 3 sets of: 15 Single-Leg Glute Bridges/Leg 
C. EMOM x 5:00 of: 30 Russian KB Swings, 70lbs/53lbsI’m

Rocco Di Jerlando