WOD / WEDNESDAY, AUGUST 7

Strength

Strict Shoulder Press: 4-3-3-2-2; start @ 65% and build

Rest, then...

For time:

21 Shoulder-to-Overhead, 115lbs/75lbs

42 Calorie Row

Rest 2:00

15 Shoulder-to-Overhead, 145lbs/95lbs

30 Calorie Row

Rest 2:00

9 Shoulder-to-Overhead, 175lbs/115lbs

18 Calorie Row

Beach Muscles

3 sets of:

12 DB Pullovers

20 Banded Pressdowns

10 DB Curls/arm

Competitors

1. Strength

2. WOD

135/95, 165/115, 195/135

3. Core

3 sets of:

1:00 Hollow Flutter Kicks

1:00 Strict Sit-ups

1:00 Ring Plank

Rest 1:00

•Endurance (10:00am)

8 sets of:

15m Heavy Prowler Push

400m Run (odd rounds) / 350m Ski (even rounds)

Rest 2:00

Rocco Di Jerlando