WOD / THURSDAY, APRIL 4

Mobility

1:00 Single-Leg Forward Fold/Side

1:00 Half Front Split/side

Strength/Skill

EMOM x 10:00 of:

1 Split Jerk; start @ 60%

WOD

5:00 Max rep Single-arm DB Push Press, 50lbs/35lbs

4:00 Max rep Calorie Row

3:00 Max rep Handstand Push-ups

2:00 Max rep Air Squats

1:00 Max rep Double-unders

Competitors

1. Bench Press

30 reps @ 225lbs/115lbs

*Each break perform 8-10 Clapping Push-ups

2. WOD

3. Accessories

3 sets of:

30 Banded Face Pulls

8-10 Single-arm Ring Rows/arm

8 Renegade Rows (4/arm)

Rest 2:00

•Functional Bodybuilding today @ 7:00pm!

Rocco Di Jerlando