WMG WOD – MONDAY 04.01.21 – ZUFFIA, ZUFFIA, E ZUFFIA…
MOBILITY&WARM UP
3 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Deadlift
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
CONDITIONING
“ZUFFIA, ZUFFIA, E ZUFFIA…”
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Run
Directly into…
5 Rounds of “Pistol Cindy”
5 Push Ups
10 Pistol Squats
15 V-Ups
Increasing the weight and resting as needed between each round of bear complex.