WOD / WEDNESDAY, JULY 3

Mobility

2:00 Straddle Pose

1:00 Twisted Cross/side

WOD

For time:

1000m Row

...

3 rounds of:

12 Alternating DB Squat Snatch, 50lbs/35lbs

60 Double-unders

...

1000m Row

Beach Muscles

3 sets of:

10 Hammer Curls/arm

25 Banded Tricep Pressdowns

1:00 Strict Sit-ups

Competitors

1. WOD

2. Gymnastics

EMOM x 16:00 of:

Odd - 8-10 Alternating Pause Pistols

Even - 8-10 Strict Ring Dips

3. Core

3 sets of:

15 Hip Extensions

8 Strict Toes-to-Rings

30 sec L-Sit on boxes

Rest 2:00

•Endurance

3 sets of:

30m Prowler Push

100m Walk

800m Run

100m Walk

30m Sled Pull

100 Walk

Rocco Di Jerlando