WOD / FRIDAY, AUGUST 16

Mobility

1:00 Pigeon Pose/side

WOD

In a 21:00 window, complete:

7 rounds for time of:

7 Sumo Deadlift High Pulls, 115lbs/75lbs

7 Hang Power Snatch, 115lbs/75lbs

7 Thrusters, 115lbs/75lbs

In the time remaining, find your 1-rep max Clean

Competitors

1. EMOM x 5:00 of: 1 Clean @ 82-85%

2. WOD

3. Aerobic

AMRAP in 30:00 of:

500m Row

1 round of “Cindy”

4. Gymnastics

6-5-4-3-2-1 of:

Deficit Strict HSPU, 45/25 plates

Bar Muscle-ups

•Functional Bodybuilding today @ 10:00am!

Rocco Di Jerlando