WOD / TUESDAY, JANUARY 15

King Kong

Mobility

1:30 Thread the Needle/side

1:30 Lying Scorpion/side

WOD

Strength

Strict Shoulder Press: 3 sets x max reps @ 80-85% 1RM

Rest, then...

3 rounds for time of:

12 Calorie Row

6 Burpee Box Jump Overs, 30”/24”

3 Shoulder-to-Overhead, 175lbs/115lbs

Rest 5:00 and repeat.

Competitors

1. Strength

2. WOD

205/145

3. Aerobic

2 sets of:

1000m Row

50 Walking Lunges

30 Step-ups @ 20”

Rest 2:00

4. Gymnastics

4 sets of:

10 Box Stepdowns/Leg

45 sec Wall Facing Handstand Hold

Rest 2:00

Functional Bodybuilding today @ 7:00pm!

Rocco Di Jerlando