WOD / THURSDAY, SEPTEMBER 5

Mobility

1:00 Lying Scorpion/side

Strength

Bench Press: 5-5-5-5-5 reps; start @ 70% 1RM

Rest, then...

AMRAP in 20:00 of:

5 Strict Ring Dips

100m Farmers Carry, 53lbs/35lbs per hand

15 Hand Release Push-ups

20 Calorie Row

Competitors

1. WOD

2. Accessories

3 sets of:

5 Heavy Pendlay Rows

8 Single-arm DB Rows/arm

20 Banded Face Pulls

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

Rocco Di Jerlando