WOD / WEDNESDAY, JUNE 26

Mobility

2:00 Straddle Pose

WOD

AMRAP in 10:00 of:

40 Double-unders

Max rep Unbroken Wall Balls, 20lbs/14lbs

+

10:00 to find your 7-rep max Deadlift

+

AMRAP in 10:00 of:

200m Run

Max rep Unbroken KB Swings, 53lbs/35lbs

Beach Muscles

3 sets of:

10 Standing DB Shoulder Press

12 Bent-over DB Rows

1:00 Hollow Hold

Competitors

1. WOD

2. Gymnastics

3 sets of:

1 Rope Climb + 3-5 Bar Muscle-ups

Rest 2:00

3. Core

3 sets of:

35 sec L-Sit on Rings

5 Strict T2B

20 DB Russian Twists

Rest 2:00

•Endurance (10:00)

1000m Row

800m Run

30m Prowler Push

1000m Ski

30m Prowler Push

800m Run

1000m Row

Rocco Di Jerlando