WOD / FRIDAY, APRIL 5

Mobility

1:00 Couch Stretch/side

WOD

1 round of:

40 Wall Balls, 20lbs/14lbs

20 Box Jump Overs, 24”/20”

10 Hang Squat Cleans, 115lbs/75lbs

+

2 rounds of:

20 Wall Balls, 20lbs/14lbs

10 Box Jump Overs, 24”/20”

5 Hang Squat Cleans, 155lbs/105lbs

+

3 rounds of:

10 Wall Balls, 20lbs/14lbs

5 Box Jump Overs, 24”/20”

1 Hang Squat Cleans, 195lbs/135lbs

Competitors

1. EMOM x 7:00 of:

1 Hang Squat Clean @ 75-80% 1RM + 2 Broad Jumps for max distance

2. WOD

135/95

185/135

225/155

3. Aerobic

AMRAP in 20:00 of:

1k Row

1-mile Run

4. Gymnastics

4 sets of:

8-10 Deep Strict Ring Dips

4-6 Strict L Pull-ups

Rest 2:00

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando