WOD / FRIDAY, MAY 10

Mobility

1:00 Twisted Cross/side

1:00 Pigeon Pose/side

WOD

AMRAP in 8:00 of:

8 Toes-to-Bar

8 Front Squats, 135lbs/95lbs

24 Double-unders

Rest 2:00

EMOM x 8:00 of:

200m Run

Rest 2:00

AMRAP in 8:00 of:

8 Ring Dips

8 Back Squats, 155lbs/105lbs

24 Double-unders

Competitors

1. Every 2:00 x 5 sets:

1 Squat Clean + 1 Front Squat. Start @ 65%

2. WOD

155/105

185/125

3. Aerobic

Every 2:30 x 6 sets: 300m Ski

4. Gymnastics

EMOM x 12:00:

Odd - 2-4 Ring Muscle-ups

Even - 2-4 Bar Muscle-ups

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando