WOD / THURSDAY, SEPTEMBER 19

Mobility

1:00 Twisted Cross/side

Strength

Bench Press: 3-3-3-3-3 reps; start @ 80% 1RM

For time:

800m Run

2 rounds of:

20 Single-arm DB Hang Clean & Jerks, 50lbs/35lbs (switch arms every 5 reps)

1 Rope Climb

400m Run

2 rounds of:

20 Single-arm DB Hang Clean & Jerks

1 Rope Climb

400m Run

2 rounds of:

20 Single-arm DB Hang Clean & Jerks (5R/5L)

1 Rope Climb

800m Run

*Sub 7 Strict Pull-ups for 1 Rope Climb

Competitors

1. Strength

2. WOD

3. Accessories

3 sets of:

15 Supinated Ring Rows

10 Renegade Rows (5/Side)

20 Banded Face Pulls

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

Rocco Di Jerlando