WOD / FRIDAY, FEBRUARY 1

Mobility 

1:00 Pigeon Pose/side

WOD 

In a 20:00 window, complete: 

1-2-3-4-5-6-7-8-9-10 reps of:

Back Squats, 225lbs/155lbs

10 Single-arm DB Hang Power Clean & Jerks (5R/5L), 50lbs/35lbs after each round

*In the time remaining, find your 1-rep max Clean

Competitors 

1. Strength/Skill

3 sets of: 

4 Back Squats @ 75% 

Rest 30 sec 

3 Cleans @ 75% 

Rest 2:00

2. WOD 

3. AMRAP Repeats 

AMRAP in 3:00 of: 

10m HS Walk 

8 Bar-facing Burpees 

6 C2B Pull-ups 

Rest 1:00 after each AMRAP 

4. Gymnastics 1-2-3-4-5-4-3-2-1 reps of: Ring Muscle-ups 

Strict Deficit HSPU (you choose Deficit)

•Functional Bodybuilding today @ 10:00am!

Rocco Di Jerlando