WOD / MONDAY, SEPTEMBER 30

Mobility

1:00 Couch Stretch/side

Strength

Every 2:00 x 3 sets: 2 Back Squats @

85% 1RM; go for max reps on your last set.

Rest, then...

On a 25-minute clock:

As many rounds as possible in 5 minutes of:

10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:

8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:

6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:

4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:

2 strict pull-ups, 4 push-ups, 6 squats

Workout courtesy of CrossFit.com

Competitors

1. Strength

2. WOD

3. Aerobic

Every 6:00 x 4 sets:

750m Row

75 Double-unders

4. Gymnastics

3 sets of:

1-2-3-4-5-6 Unbroken Strict HSPU

Rest 2:00

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando