WOD / FRIDAY, MARCH 29

Mobility

1:00 Straddle Pose

1:00 Squat Hold

WOD

For time:

400m Run

50 Alternating DB Snatches, 50lbs/35lbs

400m Run

40 Push-ups

400m Run

30 Toes-to-Bar

400m Run

20 Handstand Push-ups

400m Run

10 Deadlifts, 315lbs/205lbs

Competitors

1. Deadlift Build to a heavy double

2. WOD

Strict HSPU & 365/235

3. Aerobic

4 sets of:

500m Ski

12 Burpees to 6”

15 Calorie Row

Rest 2:00

4. Gymnastics

3 sets:

1-2 Strict Ring Muscle-ups (use a band if needed)

10 Alternating Pistols

1:00 Hollow Rocks

Rest as needed

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando