WOD / MONDAY, JULY 1

Mobility

1:00 Couch Stretch/side

Strength

Tempo Front Squats: 4-4-4 reps @ 4441. Build from last week

Rest, then...

For time:

15-12-9 reps of:

Pull-ups

Squat Cleans, 95lbs/65lbs

Rest 3:00

9-6-3 reps of:

Chest-to-Bar Pull-ups

Squat Cleans, 135lbs/95lbs

Competitors

1. Strength

2. WOD

115/75 & 165/135

3. Aerobic

Every 3:00 x 4 sets:

300m Ski

60 Unbroken Double-unders

4. Gymnastics

5 sets of:

5 Strict HSPU + 6 Kipping HSPU + Max Distance HS Walk

Rest 2:00

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando