WOD / THURSDAY, JANUARY 3

Tim with the sweat heart!

Mobility

1:00 Twisted Cross/side

1:00 Lying Scorpion/side

WOD

In teams of 2, complete 5 rounds for max reps of:

1:00 Ring Dips

1:00 Box Jump Overs, 24”/20”

1:00 Air Squats

1:00 Power Cleans, 135lbs/95lbs

Rest 1:00

Competitors

1. WOD

Ring Muscle-ups (for Ring Dips) & Pistols (for Air Squats)

2. Bench Press: 2-4-6-8-10-12 reps @ 205lbs/115lbs. 20 Ring Rows after each set.

3. Accessories

3 sets of:

30 Banded Face Pulls

8 Pendlay Rows

Max Static Hold at top of Ring Row

Rest 2:00

Rocco Di Jerlando