WOD / TUESDAY, JANUARY 22

Mobility

1:00 Straddle

1:00 Pigeon Pose/side

WOD

From 0:00-10:00, complete:

For time:

50 Alternating DB Snatches, 50lbs/35lbs

200 Double-unders

From 10:00-20:00, complete:

For time:

25 Deadlifts, 315lbs/205lbs

1000m Row

From 20:00-30:00, complete:

EMOM x 10:00 of:

10 Bar-facing Burpees

Competitors

1. Deadlift: Build to a heavy triple touch and go

2. WOD

3. Aerobic

4 sets of:

350m Row

Rest 30 sec

400m Row

Rest 1:00

4. Gymnastics

For Quality:

15 Kipping HSPU

12 Deficit Kipping HSPU

9 Strict HSPU

6 Strict Deficit HSPU

•Functional Bodybuilding today at 7:00pm!

Rocco Di Jerlando