WOD / THURSDAY, JULY 11

Mobility 

1:00 Thread the Needle/side

WOD  

Partner Workout 

In teams of 2, complete the following for time: 

100 Push-ups (while partner holds a handstand) 

200 Air Squats (while partner holds the bottom of an Air Squat)

400 Sit-ups (while partner hangs from a pull-up bar) 

800m Single-arm Farmers Carry, 70lbs/53lbs (each partner holds one KB) 

Competitors 

1. Death By Bench Press (use a spotter): 1 rep the first min, 2 reps the second min, 3 reps the third min, etc @ 155lbs/95lbs 

2. Partner WOD 

3. Accessories 

3 sets of: 

6-8 Incline DB Press 

6-8 Incline DB Prone Rows 

30 sec Static Ring Row Hold (rings at chest) 

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

Rocco Di Jerlando