WOD / TUESDAY, JULY 16

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Mobility

PVC Stretches

Strength/Skill

Every 1:30 x 5 sets: 1 Power Snatch + 1 Hang Power Snatch (above knew)+ 1 Hang Power Snatch (below knee). Start @ 60% 1RM

Rest, then...

For max reps:

3:00 Calorie Row

2:00 Hang Power Snatches, 75lbs/55lbs

1:00 Handstand Push-ups

Rest 2:00

1:00 Handstand Push-ups

2:00 Hang Power Snatches, 75lbs/55lbs

3:00 Calorie Row

Competitors

1. Strength/Skill

2. WOD

3. Aerobic

3 sets of:

21-15-9 Calorie Ski

50 Double-unders

Rest 2:00 after each set

4. Gymnastics

5 sets of:

8 Strict C2B Pull-ups + 10 Kipping C2B + Max rep Kipping Pull-ups

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

Rocco Di Jerlando