WOD / WEDNESDAY, MAY 22

Mobility

1:00 Lying Scorpion/side

Strength

Weighted Strict Pull-ups: 5 sets x 3-5 reps

Rest, then...

10:00 Row for Calories

5:00 Double-unders

4:00 AbMat Sit-ups

3:00 Chest-to-Bar Pull-ups

2:00 Walking Lunges

1:00 KB Swings, 53lbs/35lbs

Beach Muscles

3 sets of:

10 Seated DB Curls

12 DB Skullcrushers

15 Hip Extensions

Competitors

1. Strength

2. WOD

Bar MU & 70/53 KB Swings

3. Core

3 sets of:

25 sec L-Sit

25 sec Hollow Rocks

25 sec Hollow Hold

Rest 2:00

•Endurance (10:00am)

Every 5:00 x 6 rounds:

1000m Row or 800m Run or 600m Ski

*Switch up the order as desired. Must complete at least one set of each.

Rocco Di Jerlando