WOD / MONDAY, SEPTEMBER 9

Mobility

1:00 Pigeon Pose/side

Strength

Every 2:00 x 3 sets: 5 Back Squats @ 70% 1RM. Go for max reps on your last set.

Rest, then...

For time:

2000m Row

10 rounds of “The Chief”

*1 round of “The Chief” = 3 Power Cleans (135lbs/95lbs), 6 Push-ups, 9 Air Squats

*Workout courtesy of CrossFit New England

Competitors

1. Strength

2. WOD @ 165/115

3. Aerobic

1-mile Run

1500m Ski

4. Gymnastics

4 sets of:

7-8 Strict HSPU (add a deficit if needed) + Max rep Kipping HSPU

Rest 2:00

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando