WOD / FRIDAY, JUNE 14

Mobility

2:00 Squat Hold

WOD

EMOM x 7:00 of:

30 sec Max rep Back Squats, 225lbs/155lbs. Score total reps completed.

Rest 3:00, then...

AMRAP in 7:00 of:

3 Thrusters, 135lbs/95lbs

6 Handstand Push-ups

Rest 3:00, then...

3 rounds for time of:

50 Air Squats

25 KB Swings, 53lbs/35lbs

Competitors

1. WOD

2. Aerobic

4 sets of:

100 Double-unders

800m Run

1:00 Plank

Walk 100m

3. Gymnastics

“Death By”:

Burpee Bar Muscle-ups. 1 rep the first min, 2 reps the second min, 3 reps the third min, etc.

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando