WOD / WEDNESDAY, AUGUST 14

Mobility

2:00 Straddle Pose

Strength/Skill

Build to a max in the following DB Complex: 1 DB Power Snatch + 1 DB Hang Power Snatch + 1 DB Shoulder-to-Overhead.

Rest, then...

3 rounds for max reps:

2:00 Calorie Row

Rest 1:00

2:00 Alternating DB Snatches, 50lbs/35lbs

Rest 1:00

2:00 Burpees over the dumbbell, 24”/20

Rest 1:00

Beach Muscles

3 sets of:

10 Single-arm DB Rows/arm

12 Skullcrushers

15 Barbell Curls

Competitors

1. Strength

2. WOD

3. Core

4 x 2:00 AMRAPs of:

10 Sit-ups

8 Tuck-ups

6 V-ups Rest

1:00

•Endurance (10:00am)

5 sets of:

24/18 Calorie Ski

15m Prowler Push

Walk 100m

Rocco Di Jerlando