WOD / FRIDAY, SEPTEMBER 27

Mobility

1:00 Pigeon Pose/side

1:00 Half Front Split/side

WOD

6 rounds for time of:

3 Wall Climbs or 25ft HS Walk

6 Power Cleans, 155lbs/105lbs

9 Box Jumps, 24”/20”

12 Alternating DB Snatches, 50lbs/35lbs

Competitors

1. EMOM x 8:00 of: 2 touch and go Power Cleans @ 75-80% 1RM

2. WOD

185/125

3. Aerobic

3 x 8:00 AMRAPs of:

20/15 Cal Row

200m/150m Ski

200m Run

Rest 2:00

4. Gymnastics

4 sets of:

7 L Pull-ups

1 Rope Climb

Rest 2:00

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando