WOD / FRIDAY, JULY 19

Mobility

1:00 Twisted Cross/side

1:00 Straddle Pose

WOD

For time:

100 Double-unders

75 Wall Balls, 20lbs/14lbs

100 Double-unders

50 Deadlifts, 185lbs/125lbs

100 Double-unders

25 Back Squats, 185lbs/125lbs

Competitors

1. Back Squat: Build to a heavy double

2. WOD

225lbs/155lbs

3. Aerobic

4 sets of:

250m Row

Rest 30 sec

400m Run

Rest 1:00

4. Gymnastics

4 sets of: 6 Toes-to-Bar + 4 C2B Pull-ups + 2 Bar Muscle-ups (try to complete all sets unbroken)

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

Rocco Di Jerlando