WOD / Thursday, September 6

Mobility 

1:30 Lying Scorpion/side 

Strength

Bench Press:  Accumulate 30 reps in as few sets as possible @ 75% of your 1-rep max 

Rest, then...

For time: 

42-30-18 reps of:

Push-ups 

AbMat Sit-ups

...

200 Double-unders

...

21-15-9 reps of: 

Ring Dips

Toes-to-Bar 

Competitors 

1. Strength 

2. WOD 

3. Accessories 

3 sets of: 

8-10 Alternating KB Incline Press/arm 

8-10 Single-arm DB Row/arm 

Max Static Ring Row @ chest 

Rest 2:00 

Rocco Di Jerlando