WOD / FRIDAY, MAY 17

Mobility 

1:00 Lizard Pose/side 

1:00 Pigeon Pose/Side

WOD 

For time: 

400m Run

3 Rope Climbs or 15 Pull-ups

30 Push-ups

30 Deadlifts, 255lbs/165lbs

400m Run

2 Rope Climbs or 12 Pull-ups 

24 Push-ups

24 Front Squats, 165lbs/115lbs 

400m Run

1 Rope Climb or 9 Pull-ups 

18 Push-ups

18 Power Snatch, 135lbs/95lbs

Competitors 

1. Deadlift 

Build to a heavy triple

2. WOD  

3. Aerobic 

3 sets of: 

600m Ski 

1:00 Calorie Row 

Rest 2:00

4. EMOM x 12:00 of: 

Odd - 3-5 Bar Muscle-ups 

Even - 12 Alternating Pistols

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando