WOD / WEDNESDAY, MAY 1

Mobility

1:30 Lying Scorpion/side

WOD

For time:

4 rounds of:

5 Strict Press, 95lbs/65lbs

5 Strict Pull-ups

25 Double-unders

Rest 2:00

4 rounds of:

10 Push Press, 115lbs/75lbs

10 Chest-to-Bar Pull-ups

50 Double-unders

Beach Muscles

3 sets of:

12 DB Curls/arm

15 DB Skullcrushers

20 Alternating V-ups

Competitors

1. Split Jerk: 10 singles @ 75-85%

2. WOD 115/75 135/95

3. Gymnastics

4 sets of:

25 sec L-Sit

25 sec Freestanding Handstand Hold (accumulated)

Rest 2:00

4. Core

5 rounds:

10 Hollow Rocks

10 sec Hollow Hold

10 Tuck-ups

10 Strict Sit-ups

Rest 1:00

Endurance (10:00am)

2 sets of:

7:00 to Run 1200m

6:00 to Run 1000m w/weight vest

5:00 to Run 800m

4:00 to Run 600m w/weight vest

Rocco Di Jerlando