WOD / WEDNESDAY, AUGUST 21

Mobility

1:00 Scorpion Pose/side

WOD

AMRAP in 25:00 of:

500m Row

Max rep Unbroken Wall Balls, 20lbs/14lbs

Max rep Unbroken Shoulder-to-Overhead, 115lbs/75lbs

*Score is total reps completed of Wall Balls and S2OH

Beach Muscles

3 sets of:

15 Perfect Ring Rows

20 Banded Pressdowns

25 Strict Sit-ups

Competitors

1. Strength/Skill

EMOM x 7:00 of: 1 Heavy Jerk (Push or Split)

2. WOD

3. Core

3 sets:

30 MedBall Russian Twists

30 sec Hollow Rocks

10 Strict Toes-to-Rings

Rest 2:00

Endurance (10:00am)

2 sets of:

800m Run

Walk 100m

400m Run w/weight vest

Walk 100m

400m Run

Walk 100m

800m Run w/weight vest

Walk 200m

Rocco Di Jerlando