WOD / MONDAY, MARCH 18

Mobility

1:00 Squat Hold

1:00 Lizard Pose/side

Strength/Skill

EMOM x 10:00 of:

Odd - 200m Run

Even - 3 Squat Clean Thrusters; start @ 115lbs/75lbs & build each round

Rest, then...

3 rounds for time of:

10 Single-arm DB Thrusters per arm, 50lbs/35lbs

20 KB Swings, 53lbs/35lbs

40 Double-unders

Competitors

1. Strength/Skill

2. WOD

3. Aerobic

5 sets of:

1:00 Row @ 2k Pace

Rest 1:00

1:00 Ski @ 5k Pace

Rest 1:00

4. Gymnastics

Every 2:30 x 8 sets, complete:

6-8 C2B Pull-ups

2-3 Ring Muscle-ups

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando