WOD / WEDNESDAY, MARCH 27

Mobility

1:00 Pogeon Pose/Leg

1:00 Lizard Pose/Leg

WOD

AMRAP in 21:00 of:

3 Strict Pull-ups

5 Strict Ring Dips

7 Strict Press, 95lbs/65lbs

21 AbMat Sit-ups

Beach Muscles

3 sets of:

15 Barbell Curls

12 Diamond Push-ups

1:00 Ring Plank

Competitors

1. 2 Strict Press + 3 Push Press: Build to a heavy complex

2. WOD

Strict C2B Pull-ups

3. Gymnastics

5 sets of:

20 sec L-Sit on Parallettes

1 Peg Board Ascent

Rest as needed

4. Core

3 sets of:

10 Strict T2B

20 DB Russian Twists

30 sec DB Hollow Hold

Rest 2:00

Endurance (10:00am)

1600m Run

15m Prowler Push

1200m Run

30m Prowler Push

800m Run

45m Prowler Push

400m Run

60m Prowler Push

200m Run

75m Prowler Push

*Decrease weight each set

Rocco Di Jerlando