WOD / WEDNESDAY, JULY 24

Mobility 

PVC Stretches

WOD 

EMOM x 24:00 of: 

Min 1 - 200m/150m Row

Min 2 - 10 Burpees over the barbell 

Min 3 - 5 Hang Squat Snatches, 115lbs/75lbs

Min 4 - Rest 

*Score is total rounds completed as Rx’d. 

Beach Muscles

3 sets of: 

10 Barbell Rows

12 DB Curls/arm

15 Overhead DB Tricep Extensions 

Competitors 

1. EMOM x 6:00 of: 2 Squat Snatch @ 70%

2. WOD 

135lbs/95lbs

3. Core 

EMOM x 15:00 of: 

Min 1 - 25 sec L-Sit 

Min 2 - 30 sec Hollow Rocks 

Min 3 - 35 sec Deadbug

Endurance (10:00am)

5 sets of: 

15m Sled Push (heavy)

300m Run

60 Double-unders 

Walk 100m

Rocco Di Jerlando