WOD / FRIDAY, APRIL 19

Mobility

1:00 Couch Stretch/side

WOD

AMRAP in 27:00 of:

3 Ring Muscle-ups or 6 Burpee Pull-ups

9 Front Squats, 135lbs/95lbs

15 Box Jump Overs, 24”/20”

21 Wall Balls, 20lbs/14lbs

Competitors

1. Front Squat

Build to a tough double (not a max)

2. WOD

165/115

3. Aerobic

EMOM x 21:00 of:

Min 1 - 12/9 Calorie Ski

Min 2 - 200m Run

Min 3 - 12/9 Calorie Row

4. Gymnastics

Accumulate a total of 100m of HS Walking

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando