WOD / MONDAY, SEPTEMBER 16

Mobility

1:00 Lizard Pose/side

Strength

Every 2:00 x 3 sets: 4 Back Squats @ 75% 1RM. Go for max reps on your last set.

Rest, then...

21-15-9 reps for time of:

Thrusters, 95lbs/65lbs

Pull-ups

*EMOM complete 5 Burpees

Competitors

1. Strength

2. WOD

3. Aerobic

5 x 3:00 AMRAPs of:

400m Run

Max Calorie Ski in the time remaining. Rest 1:00 after each AMRAP

4. Gymnastics 1-2-3-4-5-6-7-8 reps of: Unbroken Strict HSPU

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando