WOD / FRIDAY, SEPTEMBER 20

Mobility 

2:00 Straddle Pose

WOD 

For time: 

70/60 Calorie Row

60 Wall Balls, 20lbs/14lbs

50 Deadlifts, 135lbs/95lbs

40 Push-ups

30 Hang Squat Cleans, 135lbs/95lbs

20 Ring Dips or 7 Ring Muscle-ups

10 Curtis P’s, 135lbs/95lbs 

Competitors 

1. Every 2:00 x 5 sets: 

3 Squat Cleans @ 75-80%

2. WOD 

155/105

3. Aerobic 

3 sets of: 

1000m Ski 

Rest 2:00 

4. Gymnastics 

3 sets: 

5 Wall Climbs 

30m HS Walk 

Rest 2:00

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando