WOD / WEDNESDAY, APRIL 3

Mobility

2:00 Straddle Pose

2:00 Twisted Cross/Side

WOD

Every 4:00 x 6 rounds, complete:

1 round of “Helen”. Score is your slowest round. One round of Helen = 400m Run, 21 KB Swings, 12 Pull-ups.

Beach Muscles

3 sets of:

15 Single-arm Low Band Curls/arm

12 DB Floor Bench Press

30 sec Hip Extensions

Competitors

1. Gymnastics

4 sets of:

1-2 Strict Ring Muscle-ups

3-4 Kipping Bar Muscle-ups

Rest 2:00

2. WOD

3. Core

3 sets of:

3 Turkish Sit-ups/arm

9 Strict T2B

21 sec L-Sit on parallettes

Rest 1:30

Endurance (10:00am)

1000m Row

200m Run

15m Prowler Push

750m Row

200m Run

15m Prowler Push

500m Row

200m Run

15m Prowler Push

250m Row

200m Run

15m Prowler Push

Rocco Di Jerlando