WOD / THURSDAY, JANUARY 10 

Mobility 

1:30 Lying Scorpion/side 

Test 

8:00 to find a Max Distance Broad Jump. Focus on landing softly in a squat stance.  

Rest, then...

AMRAP in 16:00 of: 

24 AbMat Sit-ups 

8 Burpee Broad Jumps, 3 tiles/2 tiles

400m Run 

Competitors 

  1. WOD 

  2. Bench Press:

    8 sets x 8 reps @ 1.25x Bodyweight/.75x Bodyweight 

  3. Accessories

    3 sets of:

    12 Bent-Over DB Raises

    30 Banded Face-pulls 

    20 Banded Tricep Pressdowns

    Rest 2:00

•Functional Bodybuilding today at 7:00pm!

Rocco Di Jerlando