WOD / MONDAY, JULY 8

Mobility 

1:00 Lizard Pose/Side

Strength

Tempo Front Squats: 3-3-3 @ 3331. Add weight from last week. 

Rest, then...

For time:

35 Bear Complex, 105lbs/70lbs

*Perform 15 Toes-to-Bar every time you break. 

1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Shoulder-to-Overhead + 1 Back Squat + 1 Shoulder-to-Overhead.  You may combine movements as desired (squat clean into a thruster, etc).  There is no resting at the ground (even to re-grip).

Competitors 

1. Strength

2. WOD 

135lbs/95lbs

3. Aerobic 

4 sets of: 

200m Ski 

Rest 30 sec 

400m Ski 

Rest 2:00 

4. Gymnastics  

5 sets of: 

6 Strict HSPU + 8 Kipping HSPU + Max Distance HS Walk 

Rest 2:00

•Functional Bodybuilding today at 10:00am! 

Rocco Di Jerlando