WOD / WEDNESDAY, FEBRUARY 20

Mobility

1:30 Twisted Cross/side

WOD

7 rounds for time of:

10 Overhead Squats, 95lbs/65lbs

10 Ring Dips or 3 Ring Muscle-ups

10 Wall Balls, 20lbs/14lbs

Competitors

1. EMOM x 5:00 of:

2 Snatches @ 175-185/115-125

2. WOD

3. EMOM x 10:00 of:

Odd - 10 Front Rack DB Lunges, 50/35 per hand

Even - 12 T2B

4. Weakness Work

Spend 20 min sharpening up on a movement that needs some attention

Endurance

Every 7:00 x 4 sets:

600m Run

30m Reverse Sled Pull

15 Calorie Ski

Rocco Di Jerlando