WOD / FRIDAY, JULY 12

Mobility 

2:00 Straddle Pose/side 

WOD 

For time: 

42 DB Lunges, 50lbs/35lbs (one DB)

21 Deadlifts, 225lbs/155lbs 

3 Rope Climbs or 18 Pull-ups

30 DB Lunges

15 Deadlifts, 255lbs/175lbs 

2 Rope Climbs or 12 Pull-ups

18 DB Lunges

9 Deadlifts, 285lbs/195lbs

1 Rope Climb or 6 Pull-ups 

Competitors 

1. Build to a heavy 2-rep Deadlift

2. WOD 

225/155

275/185

335/225

3. Aerobic 

AMRAP in 30:00 of: 

1000m Row 

50 Box Step-ups 

25 Burpees 

4. Gymnastics 

For Quality: 

100ft HS Walk 

10 Strict Ring Muscles-ups 

100ft HS Walk •Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando