WOD / WEDNESDAY, MARCH 6

Mobility

2:00 Straddle Pose

WOD

7 x 2:00 AMRAPs of:

12 Wall Balls, 20lbs/14lbs

9 Bar-facing Burpees

Max rep Hang Power Cleans, 165lbs/115lbs

Rest 1:00 after each AMRAP.

Competitors

1. EMOM x 7:00 of:

2 HPC @ 205-225/135-155

2. WOD

3. AMRAP Repeats

AMRAP in 3:00 of:

6 DB Power Cleans, 50/35 per hand

8 Front Rack DB Lunges, 50/35 per hand

10 Push-ups

Rest 1:00 after each AMRAP

4. Core

Every 3:00 x 5 sets:

12 GHD Sit-ups

16 Alternating V-ups

20 Hollow Rocks

Endurance (10:00am)

Every 5:00 x 6 sets of:

15m Prowler Push (as heavy as possible)

450m Row

60 sec Ski (odd rounds) / Double-unders (even rounds)

Rocco Di Jerlando