WOD / MONDAY, JULY 15

Mobility

2:00 Squat Hold

Strength

Tempo Front Squats: 2-2-2 @ 2221. Add weight from last week.

Rest, then...

For time:

3 rounds of:

15 KB Swings, 53lbs/35lbs

12 Burpees

Then (once 3 rounds of the above is complete)...

9 Squat Clean & Jerks, 185lbs/125lbs

Then...

3 rounds of:

12 KB Swings, 53lbs/35lbs

15 Burpees

Competitors

1. Strength

2. WOD

225/155

3. Aerobic

3 sets of:

21-15-9 reps of:

Calorie Row

200m Run

Rest 2:00 after each set

4. Gymnastics

5 sets of:

8 Strict HSPU + 10 Kipping HSPU + Max Distance HS Walk

Rest 2:00

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando