WOD / MONDAY, JULY 22

Mobility

1:00 Pigeon Pose/Side

Strength

1RM Front Squat

Rest, then...

5 rounds for time of:

3 Squat Clean Thrusters, 135lbs/95lbs

9 Pull-ups

200m Run

Competitors

1. Strength

2. WOD

165/115

3. Aerobic

3 sets of:

15-12-9 Calorie Row

400m Run

Rest 2:00 after each set

4. Gymnastics

5 sets of:

10 Strict HSPU + 12 Kipping HSPU + Max Distance HS Walk

Rest 2:00

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando