WOD / Friday, September 7

Mobility 

1:00 Pigeon Poss/side

For time: 
100 Push Press, 75lbs/55lbs
800m Run
60 DB Snatches, 50lbs/35lbs
40 Box Jump Overs, 24”/20”
20 KB Swings, 70lbs/53lbs

Beach Muscles
3 sets of: 
8 Barbell Rows
12 Barbell Rollouts 
20 Banded Tricep Pressdowns

Competitors

1. Strength Push Press: Build to a heavy 3-rep
2. WOD 
3. Aerobic 
AMRAP in 30:00 of: 
1-mile Run 
750m Row 
25 Calorie Ski 
4. Gymnastics 
21-15-9 reps of: 
Strict HSPU 
Strict Pull-ups

Powerlifting (10:00am)

A. Deficit Deadlifts: 3 sets x 5 reps @ 70%
B1. Barbell Step-ups: 3 sets x 8 reps/leg 
B2. Single-Leg Glute Bridge: 3 sets x 15 reps/Leg
C. Windshield Wipers: 3 sets x 20 reps

Rocco Di Jerlando