WOD / WEDNESDAY, APRIL 10

Mobility

1:00 Twisted Cross/side

Strength/Skill

EMOM x 10:00 of:

1 Push Press + 1 Split Jerk; start @ 60% 1RM Push Press & Build

Rest, then...

For time:

30 Calorie Row

...

3 rounds of:

30 Double-unders

21 Push-ups

30 Double-unders

15 Ring Dips

30 Double-unders

9 Handstand Push-ups

...

30 Calorie Row

Beach Muscles

3 sets of:

15 Barbell Curls

12 Overhead DB Tricep Extensions

9 Alternating V-up+Tuck-ups (do 9 of each)

Competitors

1. Strength/Skill

2. WOD

3. Core

3 sets of:

10 Tempo GHD Sit-ups (5 sec down & 5 sec @ parallel then come back up)

8 Strict T2B

60 sec Ring Plank (Hollow)

Rest 2:00

Endurance (10:00am)

3 sets of:

600m Run

500m Row

400m Ski

Walk 200m

Rocco Di Jerlando