WOD / WEDNESDAY, OCTOBER 9

Mobility

1:00 Twisted Cross/side

WOD

3 rounds for time of:

80 Double-unders

6 Front Squats, 165lbs/115lbs

400m Run

20 Alternating DB Snatches, 50lbs/35lbs

Beach Muscles

3 sets of:

10 DB Rows

8 Arnold Presses

12 Barbell Curls

Competitors

1. WOD

2. Gymnastics

30 Strict L Pull-ups

*Each break perform a :20 L-Sit

3. Core

4 sets of:

6 Strict T2B

12 GHD Sit-ups

24 Russian Twists

Rest 2:00

•Endurance (10:00am)

5 sets of:

200m Run

15/12 Calorie Ski

30m Prowler Push

Walk 100m

Rocco Di Jerlando