WOD / FRIDAY, MAY 24

Mobility

1:30 Twisted Cross/Side

WOD

AMRAP in 7:00 of:

2-4-6-8-10-12, etc...of:

Front Squats, 135lbs/95lbs

Handstand Push-ups

Rest 3:00

AMRAP in 7:00 of:

2-4-6-8-10-12, etc...of:

Shoulder-to-Overhead, 115lbs/75lbs

Box Jump Overs, 24”/20”

Rest 3:00

AMRAP in 7:00 of:

2-4-6-8-10-12, etc...of:

Thrusters, 95lbs/65lbs

Hand Release Push-ups

*Score each AMRAP separately.

Competitors

1. 5 sets of:

2 Pause Front Squats + 1 Jerk; start @ 70% of 1RM Jerk. Rest as needed

2. WOD

155/105, 135/95, 115/85

3. Aerobic

3 sets of:

200m Run

Rest 30 sec

800m Run

Rest 2:00

4. Gymnastics

EMOM x 12:00 of:

Odd - 40 sec max rep Strict Ring MUs

Even - 40 sec HS Walk (25ft turnarounds)

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando