WOD / MONDAY, SEPTEMBER 23

Mobility

1:00 Squat Hold

Strength

Every 2:00 x 3 sets: 3 Back Squats @ 80% 1RM. Go for max reps on your last set.

Rest, then...

7-6-5-4-3-2-1 for time of: Bear Complexes, 115lbs/75lbs

200m Run after each round

Competitors

1. Strength

2. WOD

135lbs/95lbs

3. Aerobic

Every 7:00 x 3 sets complete:

1000m Row

100 Double-unders

4. Gymnastics 1-2-3-4-5-6-7-6-5-4-3-2-1 reps of:

Unbroken Strict HSPU

•Functional Bodybuilding today @ 10:00am!

Rocco Di Jerlando