WOD / FRIDAY, JULY 26

Mobility

1:00 Pigeon Pose/Side

WOD

EMOM x 6:00 of:

3 Front Squats & 6 Back Squats, 155lbs/105lbs (both in the same minute)

+

AMRAP in 7:00 of:

7 Ring Dips

21 Air Squats

+

8-7-6-5-4-3-2-1 reps for time of:

Power Cleans, 155lbs/105lbs

100m Run after each round

Competitors

1. WOD

185/135

2. Aerobic

3 sets of:

300m Row

Rest 30 sec

600m Run

Rest 1:00

3. Gymnastics

1-2-3-4-5-6-5-4-3-2-1 reps of:

Burpee Bar Muscle-ups

6 Triple-unders after each round

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando