WOD / FRIDAY, AUGUST 9

Mobility

1:00 Half Front Split/side

WOD

10 rounds for time of:

1 Power Clean, 205lbs/135lbs

4 Ring Dips or 2 Ring MU

7 KB Swings, 70lbs/53lbs

10 Wall Balls, 20lbs/14lbs

Competitors

1. Every 30 sec x 5:00 of: 1 Power Clean @ 80-85% 1RM

2. WOD

235/160

3. Aerobic

4 sets of:

350m Row

Rest 30 sec

12 Burpees over the Rower

Rest 1:30

4. Gymnastics

Every 2:00 x 6 sets:

4 Strict T2B + 2 Bar Muscle-ups

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando