WOD / TUESDAY, JULY 2

Mobility

1:30 Lying Scorpion/side

Strength

Strict Shoulder Press: 5-3-3-2-2; start @ 60% and build each set.

Rest, then...

3 rounds for time of:

12 Strict Shoulder Press, 75lbs/55lbs

200m Run

16 Sumo Deadlift High Pulls, 75lbs/55lbs

200m Run

20 Push-ups

200m Run

Competitors

1. Strength

2. WOD

95/65

3. Aerobic

21-18-15-12-9 of:

Calorie Row

9 Burpees over the Rower after each round

4. Gymnastics

5 sets of:

5 Strict C2B Pull-ups + 6 Kipping C2B + Max rep Kipping Pull-ups

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

Rocco Di Jerlando