WOD / FRIDAY, JANUARY 4

Mobility 

2:00 Straddle Pose 

WOD 

At 0:00, complete...

EMOM x 7:00 of: 

2 Squat Snatches @ 75-80% 1RM

Rest 3:00, then at the 10:00 mark...

7 rounds for time of: 

4 Front Squats, 155lbs/105lbs

5 Handstand Push-ups 

6 Alternating DB Snatches, 50lbs/35lbs 

7 Toes-to-Bar 

Beach Muscles 

3 sets of: 

12 DB Side Lateral Raises

20 Alternating DB Curls 

1:00 Static Hip Extension Hold 

Competitors 

  1. WOD 185lbs/135lbs

  2. Aerobic 8 sets of: 200m Row HARD 6 Burpees over the rower Rest 1:00 

  3. Gymnastics Every 2:00 x 6 sets, complete: 4 Strict C2B Pull-ups 25ft HS Walk 

  4. Plyos Depth Jump to Broad Jump:  4 sets x 6 reps as far as possible. Use a low box 

Powerlifting (10:00am) 

A. Reverse Banded Back Squats: 3 sets x 5 reps 

B1. 3 sets of: 12 Dual KB Front Squats

B2. 3 sets of: 8 BACK Extensions 

C. Tabata Russian KB Swings: 8 sets of 20 sec work / 10 sec work 

Rocco Di Jerlando