WOD / WEDNESDAY, JULY 10

Mobility 

PVC Stretches 

Strength/Skill

Every 1:30 x 5 sets: 1 Snatch Pull + 1 Power Snatch; start @ 70% 

Rest, then...

For time: 

200 Double-unders 

20 Power Snatches, 145lbs/100lbs 

2000m Row 

Beach Muscles

3 sets of: 

10 KB Z-Press 

12 Barbell Curls 

15 Hip Extensions

Competitors 

1. Strength/Skill

2. WOD 

165lbs/115lbs 

3. Gymnastics 

4 sets of: 

20 Jumping Lunges 

10 High Box Jumps

Rest 2:00 

4. Core 

EMOM x 15:00 of: 

Min 1 - 8 Strict T2B 

Min 2 - 30 sec Hollow Rocks 

Min 3 - 30 sec L-sit Flutter Kicks (parallettes)

Endurance (10:00am)

400m Run

20 Calorie Ski

800m Run

20 Calorie Ski 

200m Run

20 Calorie Ski

800m Run

20 Calorie Ski

400m Run  

Rocco Di Jerlando