WOD / WEDNESDAY, JUNE 5

Mobility

1:00 Twisted Cross/side

Strength/Skill

Power Snatch Clusters: 2.2.2 x 3 sets; rest 10 sec between doubles. Rest 2-3 min between sets. Start @ 70% 1RM

Rest, then...

3 rounds for time of:

18 Sumo Deadlift High-Pulls, 75lbs/55lbs

24 Hang Power Snatch, 75lbs/55lbs

30 Back Squats, 75lbs/55lbs

Beach Muscles

3 sets of:

15 Romanian Deadlifts

25 Banded Curls

1:00 Alternating V-ups

Competitors

1. Strength/Skill

2. WOD

3. Core

3 sets of:

10 KB Windmills/Side

10 Single-arm KB Sit-ups/Side

30 sec L-Flutter Kicks

Rest 2:00

•Endurance (10:00am)

2 sets of:

800m Ski

1200m Row

1600m Run

Walk 200m

Rocco Di Jerlando