WOD / THURSDAY, JULY 18

Mobility

1:00 Lying Scorpion/Side

Strength/Skill

EMOM x 6:00 of:

2 Hang Power Cleans @ 75-80% 1RM

Rest, then...

Complete the following for max reps:

From 0:00-3:00

2 rounds of:

8 Hang Power Cleans, 115lbs/75lbs

8 Box Jump Overs, 24”/20”

From 3:00-6:00

2 rounds of:

10 Hang Power Cleans, 115lbs/75lbs

10 Box Jump Overs, 24”/20”

From 6:00-9:00

2 rounds of:

12 Hang Power Cleans, 115lbs/75lbs

12 Box Jump Overs, 24”/20”

...etc until you cannot complete the prescribed reps within the 3:00 cap.

Competitors

1. Strength/Skill

2. WOD

3. Accessories

3 sets of:

8 Incline DB Bench Press

10 Barbell Rows

12 Barbell Ab Rollouts

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

Rocco Di Jerlando