WOD / WEDNESDAY, FEBRUARY 27

Strength

Every 2:00 x 5 sets:

4 Back Squats @ 70% 1RM

3 Broad Jumps for max distance (rest 5 sec between each jump)

Rest, then...

21-15-9 reps for time of:

Hang Power Cleans, 95lbs/65lbs

Front Squats, 95lbs/65lbs

Sumo Deadlift High Pulls, 95lbs/65lbs

Beach Muscles

3 sets of:

30 Strict Sit-ups

12 Skullcrushers

1:00 Banded Curls

Competitors

1. Strength

2. WOD

3. Aerobic

8 sets of:

10/8 Cal Ski

100m Run

Rest 30 sec

4. Weakness

Work Spend 15-20 min sharpening up on a movement that needs some attention

Endurance (10:00am)

7 sets of:

15m Prowler Sprint (high handles)

15m Prowler Sprint (low handles)

200m Run

100m Walk

Rocco Di Jerlando