WOD / TUESDAY, APRIL 30

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Mobility 

1:30 Twisted Cross/side

Strength 

Every 2:00 x 4 sets: 3 Sumo Deadlifts + 1 Conventional Deadlift; start @ 70% of your 1RM (whichever is less).

Rest, then...

5 x 3:00 AMRAPs of:

18/15 Calorie Row

15 Sumo Deadlift High Pulls, 95lbs/65lbs

Max rep Ring Dips or Ring Muscle-ups in the time remaining. 

Rest 1:00 after each AMRAP. Score is total Ring Dips/Muscle-ups complete. 

Competitors 

1. Strength

2. WOD 

3. Aerobic 

3 sets of: 

400m Run 

Rest 30 sec 

200m Run 

Rest 2:00 

4. Gymnastics 

Accumulate 30 Strict Tempo HSPU (3 sec eccentric) in as few sets as possible

•Functional Bodybuilding tonight at 7:00pm!

Rocco Di Jerlando