WOD / TUESDAY, OCTOBER 1

Mobility

PVC Stretches

Strength/Skill

Every 30 sec x 5:00 of:

1 Power Snatch + 1 Hang Power Snatch @ 70-75% 1RM

Rest, then...

Every 2:00 x 10 rounds, complete:

200m Run

4 Power Snatch, 115lbs/75lbs

6 Shoulder-to-Overhead, 115lbs/75lbs

Competitors

1. Strength/Skill

2. WOD

3. Aerobic

3 sets of:

500m Ski

Rest 30 sec

250m Ski

Rest 1:00

4. Gymnastics

3 sets of:

5 Pull Overs

20 GHD Sit-ups

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

Rocco Di Jerlando