WOD / FRIDAY, OCTOBER 4

Mobility

1:00 Straddle Pose

1:00 Half Front Split/side

WOD

In a 21:00 window, complete:

27 Shoulder-to-Overhead, 95lbs/65lbs

9 Burpee Box Jumps, 24”/20”

21 Shoulder-to-Overhead, 115lbs/75lbs

15 Burpee Box Jumps, 24”/20”

15 Shoulder-to-Overhead, 135lbs/95lbs

21 Burpee Box Jumps, 24”/20”

9 Shoulder-to-Overhead, 155lbs/105lbs

27 Burpee Box Jumps, 24”/20”

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

Competitors

1. WOD

2. Aerobic

8 sets of:

10/8 Cal Ski

Rest 30 sec

12/10 Cal Row

Rest 30 sec

3. Gymnastics

4 sets of:

15m HS Walk

12 Alternating Pistols

Rest 2:00

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando