WOD / WEDNESDAY, MARCH 13

Mobility 

1:00 Lizard Pose/side 

Strength 

Every 2:00 x 5 sets:

3 Pause Front Squats, start @ 65% and build 

Rest, then... 6 rounds for time of:

2 Ring Muscle-ups or 8 Ring Dips

4 Front Squats, 185lbs/125lbs

8 Toes-to-Bar

Beach Muscles

3 sets of:

8 Reverse KB Lunges/Leg

10 Bent-over KB Rows 

20 Banded Curls 

Competitors 

1. Strength 

2. WOD 

225/155lbs & Ring MUs

3. Core 

3 sets of: 

8 Strict T2B 

12 GHDSit-ups 

16 Alternating V-ups 

Rest 2:00 

4. Weakness Work 

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

Endurance (10:00am)

4 sets of: 

600m Run 

300m Ski

15m Prowler (low handles)

Walk 200m

Rocco Di Jerlando