WOD / WEDNESDAY, SEPTEMBER 18

Mobility

PVC Stretches

Strength/Skill

EMOM x 6:00 of:

2 Squat Snatch @ 70-75% 1RM

Rest, then...

For time:

50 Double-unders

25 KB Swings, 70lbs/53lbs

50 Double-unders

25 Squat Snatch, 95lbs/65lbs

50 Double-unders

25 KB Swings, 70lbs/53lbs

50 Double-unders

Beach Muscles

3 sets of:

10 Snatch Grip Barbell Rows

12 Overhead DB Tricep Extensions

15 GHD Sit-ups

Competitors

1. Stength/Skill

2. WOD

115/80

3. Core

1:00 L-Sit

Rest 1:00

1:00 Hollow Hold

Rest 1:00

1:00 L-Flutters

Rest 1:00

1:00 Hollow Rocks

•Endurance (10:00am)

1200m Run

Walk 100m

250m Row or Ski

Walk 100m

800m Run

Walk 100m

500m Row or Ski

Walk 100m

400m Run

Walk 100m

750m Row or Ski

Walk 100m

Rocco Di Jerlando