WOD / FRIDAY, JANUARY 11

Mobility

1:30 Squat Hold

WOD

For time:

2 rounds of:

15 Overhead Squats, 95lbs/65lbs

12 Handstand Push-ups

...

30 Box Jump Overs, 24”/20”

...

2 rounds of:

12 Front Squats, 135lbs/95lbs

9 Handstand Push-ups

...

30 Box Jump Overs, 24”/20”

...

2 rounds of:

9 Back Squats, 185lbs/125lbs

6 Handstand Push-ups

Competitors

1. Pause Back Squats: Build to a heavy 2-rep

2. WOD

115/75, 165/115, 225lbs/155lbs

3. Aerobic

Row your Bodyweight in Calories

*EMOM complete 15 Double-unders

4. Gymnastics

For Quality:

5 sets of:

1 Ring Pull-up + 2-4 Ring Muscle-ups

Rest as needed

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando