WOD / WEDNESDAY, JULY 31

Mobility

1:00 Twisted Cross/Side

WOD

For time:

750m Row

...

3 rounds of:

15 Deadlifts, 275lbs/185lbs

20 Wall Balls, 20lbs/14lbs

25 Push-ups

...

750m Row

Beach Muscles

3 sets of:

15 Skullcrushers

12 Barbell Curls

1:00 Hollow Flutter Kicks

Competitors

1. Strength

Every 2:00 x 5 sets: 2 Deadlifts @ 75-80% (touch and go)

2. WOD

315/205

3. Core

3 sets of:

6-8 Strict T2B (no kipping/swinging at all)

30-40 sec L-Sit on Parallettes (accumulated)

10 Landmine Rotations

Rest 2:00

•Endurance (10:00am)

10 sets of:

200m Run

30 sec Rest

150m Ski

30 sec Rest

Rocco Di Jerlando