WOD / WEDNESDAY, AUGUST 28

Mobility

1:00 Single-leg Saddle Pose/leg

1:00 Half Front Split/leg

Strength

Strict Shoulder Press: 5-3-2-2-2; start @ 60% and build each set.

Rest, then...

1-2-3-4-5-6-7-8-9-10 reps for time

Double Push-up Burpees

Strict Shoulder Press, 75lbs/55lbs

30 Double-unders after each round

Beach Muscles

3 sets of:

15 Barbell Rows

12 DB Skullcrushers

10 Seated DB Curls

Competitors

1. Strength

2. WOD

105/70

3. Core

3 sets of:

12 Landmine Rotations

15 GHD Sit-ups

18 Hollow Rocks

Rest 2:00

•Endurance (10:00am)

2 sets of:

750m Row

400m Run

500m Row

800m Run

Walk 200m

Rocco Di Jerlando