WOD / FRIDAY, SEPTEMBER 6

Mobility

2:00 Squat Hold

WOD

For time:

In a 2:00 window, complete:

10 KB Swings, 70lbs/53lbs

7 Burpee Box Jumps, 24”/20”

Max rep Thrusters, 95lbs/65lbs

Rest 1:00

*Time is up once you complete 75 Thrusters.

*10 round cap.

Competitors

1. Squat Clean Thruster: build to a heavy single

2. WOD

3. Aerobic

33-30-27-24-21 reps of:

Calorie Ski

200m Run after each round

4. Gymnastics

4 sets of:

7-9 Strict HSPU (add a deficit if needed) + Max rep Kipping HSPU

Rest 2:00

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando