WOD / WEDNESDAY, APRIL 24

Mobility

1:00 Pigeon Pose/side

1:00 Straddle Pose

WOD

EMOM x 24:00 of:

Min 1 - 3 Deadlifts @ 275lbs/185lbs + 30 Double-unders

Min 2 - 6 Pull-ups + 9 Push-ups

Min 3 - 15/12 Calorie Row

Min 4 - Rest

Beach Muscles

3 sets of:

12 Reverse DB Curls/arm

10 Dips

30 Strict Sit-ups

Competitors

1. Deadlift

EMOM x 6:00 of:

2 Deadlifts @ 335-365/225-245

2. WOD

335/225

3. Core

3 sets of:

30 sec L-Flutter Kicks (hanging)

30 sec Superman Hold

30 sec Extended Plank

Rest 2:00

Endurance (10:00am)

3 sets of:

800m Run

Walk 200m

+

4 sets of:

400m Run

Walk 100m

+

5 sets of:

200m Run

Walk 50m

*Wear a weight vest on even rounds

Rocco Di Jerlando