WOD / WEDNESDAY, SEPTEMBER 25

Mobility

PVC Stretches

Strength/Skill

Every 1:30 x 5 sets: 1 Snatch Balance + 2 Pause Overhead Squats; start @ 50% of your 1RM Snatch

Rest, then...

3 rounds of:

5 Strict Pull-ups

5 Strict Handstand Push-ups

5 Overhead Squats, 135lbs/95lbs

+

3 rounds of:

10 C2B Pull-ups or 5 Bar MU

10 Kipping Handstand Push-ups

10 Overhead Squats, 95lbs/65lbs

Beach Muscles

3 sets:

10 Single-arm DB Presss

12 Single-arm DB Rows

1:00 Windshield Wipers

Competitors

1. Strength/Skill

2. WOD

165lbs/115lbs

135lbs/95lbs

3. Gymnastics

Complete in as few sets as possible:

20 Ring Muscle-ups

4. Core

3 sets:

10 Strict Toes-to-Rings

Rest 30 sec

30 sec L-Sit

Rest 30 sec

10 Kipping Toes-to-Bar

Rest 2:00

Endurance (10:00am)

3000m Run @ 10k Pace

Walk 200m

+

4 x 400m Run @ 5k pace

Walk 100m

Rocco Di Jerlando