WOD / WEDNESDAY, MAY 15

Mobility

1:00 Lying Scorpion/side

WOD

Every 10:00 x 3 rounds, complete:

750m Row

25 Handstand Push-ups

75 Double-unders

25 KB Swings, 53lbs/35lbs

Score is your slowest completed round.

Beach Muscles

3 sets of:

12 DB Curl-to-Press

15 Diamond Push-ups

1:00 Back Extensions

Competitors

1. WOD

2. Gymnastics

EMOM x 15:00 of:

Min 1 - HS Walk entire minute

Min 2 - 8-10 Strict Ring Dips

Min 3 - 8-10 Strict T2B

3. Core

Accumulate 3:00 in the L-sit in as few sets as possible

Endurance (10:00am)

10:00 to Run 1-mile w/weight vest

5:00 to Run 800m

7:30 to Run 1200m w/weight vest

2:30 to Run 400m

Rocco Di Jerlando