WOD / THURSDAY, MARCH 14

Mobility

1:00 Pigeon Pose/side

1:00 Half Front Split/side

WOD

EMOM x 21:00 of:

Min 1 - 3 Power Snatch (start @ 60% and add weight each round)

Min 2 - 12 Box Jump Overs, 24”/20”

Min 3 - 18 AbMat Sit-ups

Competitors

1. Every 2:30 x 5 sets:

250m Row

7 Bench Press @ 185-225/105-125

2. WOD

3. Accessories

3 sets of:

20 Banded Lat Pulldowns

12 Supine Grip Ring Rows

30 sec Chest to Ring Hold

Rest 2:00

•Functional Bodybuilding tonight at 7:00pm!

Rocco Di Jerlando