WOD / FRIDAY, JULY 5

Mobility

1:30 Pigeon Pose/side

WOD

5 rounds for time of:

15 Wall Balls, 20lbs/14lbs

12 Deadlifts, 135lbs/95lbs

9 Hang Power Cleans, 135lbs/95lbs

6 Shoulder-to-Overhead, 135lbs/95lbs

3 Thrusters, 135lbs/95lbs

Competitors

1. EMOM x 6:00 of: 2 Squat Clean Thrusters as heavy as possible

2. WOD

155/105

3. Aerobic

6 sets of:

21/16 Calorie Row

Rest 30 sec

12/9 Calorie Row

Rest 1:30

4. Gymnastics

Every 3:00 x 6 sets:

2-3 Ring Muscle-ups

10 Strict T2B

•Functional Bodybuilding today @ 10:00am!

Rocco Di Jerlando