WOD / MONDAY, MARCH 4

Mobility 

PVC Stretches

Strength/Skill

Every 1:30 x 8 sets of: 

100m Run

2 Squat Snatch @ 70-75%

Rest, then...

3 rounds for time of:

50ft Handstand Walk or 5 Wall Climbs

7 Overhead Squats, 115lbs/75lbs

21 KB Swings, 53lbs/35lbs

Competitors 

1. Strength/Skill

2. WOD 

135lbs/95lbs & HS Walks

3. Aerobic 

4 sets of: 

750m Row (tough pace) 

15 Burpees to a 6” Target 

Rest 2:00 

4. Gymnastics 

Every 2:00 x 6 sets: 

5-7 Strict Pull-ups 

5-7 Strict HSPU 

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando