WOD / WEDNESDAY, SEPTEMBER 4

Mobility

PVC Stretches

Strength/Skill

Every 1:30 x 5 sets: 1 Hang Squat Snatch + 2 Overhead Squats; start @ 60% 1RM Snatch

Rest, then...

For time:

150 Double-unders

15 Hang Squat Snatch, 95lbs/65lbs

15 C2B Pull-ups

100 Double-unders

10 Hang Squat Snatch, 95lbs/65lbs

10 C2B Pull-ups

50 Double-unders

5 Hang Squat Snatch, 95lbs/65lbs

5 C2B Pull-ups

Competitors

1. Strength/Skill

2. WOD

115/80 & 6-5-4 Bar MU

3. Core

4 sets: 1:00 Strict T2B Rest 1:00

•Endurance (10:00am)

5 sets of:

1:00 Row (goal: 300m/270m)

Rest 1:00

2:00 to Run 400m w/weight vest

Rest 1:00

Rocco Di Jerlando