WOD / FRIDAY, AUGUST 30

Mobility

1:00 Straddle Pose

1:00 Pigeon Pose/side

WOD

Every 1:00 x 5 rounds, complete:

5 Power Cleans, 155lbs/105lbs

+

Every 2:00 x 5 rounds, complete:

5 Front Squats, 155lbs/105lbs

100m Run

+

Every 3:00 until failure (5 round cap), complete:

5 Strict Pull-ups

10 Wall Balls, 20lbs/14lbs

15 KB Swings, 53lbs/35lbs

Competitors

1. Squat Clean: Build to a heavy double

2. WOD

3. Gymnastics

EMOM x 10:00 of:

Odd - 2-3 Burpee Ring Muscle-ups

Even - 10 Toes-to-Rings

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando