WOD / MONDAY, MARCH 11

Mobility

PVC Stretches

Strength/Skill

EMOM x 10:00 of:

20 Double-unders

1 Squat Snatch, start @ 60%

Rest, then...

3 rounds for time of:

21 Push-ups

100m Run

14 Overhead Squats, 95lbs/65lbs

100m Run

7 Strict Pull-ups

100m Run

Competitors

1. Strength/Skill

2. WOD

3. Aerobic

7 sets of:

250m Row @ 1:38/1:48 500m pace

7 Burpees over the Rower

Rest 1:00

4. Gymnastics

6 sets of:

4 C2B Pull-ups

2 Bar Muscle-ups

Rest as needed

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando