WOD / FRIDAY, SEPTEMBER 13

Mobility 

1:00 Single-Leg Forward Fold/Side

1:00 Single-Leg Saddle/Side 

WOD 

3 rounds of: 

12 Sumo Deadlift High Pulls, 95lbs/65lbs

8 Handstand Push-ups 

+

2 rounds of: 

18 Wall Balls, 20lbs/14lbs 

12 Hang Power Snatch,  115lbs/75lbs

+

1 round of: 

36 Toes-to-Bar 

24 Front Squats, 135lbs/95lbs

Competitors 

  1. EMOM x 6:00 of: 1 Power Snatch + 1 Hang Power Snatch @ 70-75% 1RM

  2. WOD

  3. 115/75, 135/95, 155/105 & Strict HSPU

  4. Aerobic

    2 sets of:

    50/42 Calorie Row

    800m Run

    Rest 2:00

  5. Gymnastics

    EMOM x 12:00 of:

    Odd - 15 GHD Sit-ups

    Even - HS Walk the entire minute

•Functional Bodybuilding today at 10:00am! 

Rocco Di Jerlando