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WOD / FRIDAY, JUNE 22

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At 0:00, complete: 

3 rounds for time of:
10 Power Snatches, 115lbs/75lbs
30 Walking Lunges

At 8:00, complete:
3 rounds for time of:
10 Overhead Squats, 115lbs/75lbs
20 KB Swings, 53lbs/35lbs

At 16:00, complete:
3 rounds for time of:
10 Squat Snatch, 115lbs/75lbs
10 Handstand Push-ups

Beach Muscles
3 sets of:
8-10 Reverse Grip Pendlay Rows
12 Hip extensions
20 Banded PVC Tricep Pressdowns

Competitors

1. Snatch Clusters: 1.1 x 4 sets @ 75-80%; rest 10 sec between singles; rest 2:00 between sets
2. WOD
135lbs/95lbs
3. Aerobic
In 20:00, Run 1.5 mile then accumulate Max Calories on the rower in the time remaining.
4. Gymnastics
4 sets of:
8 Box Stepdowns/leg
6 Lean Away Ring Pull-ups
Rest 2:00

Powerlifting (10:00am)

A. Suspended Front Squats: 5-5-5 @ 60%
B1. KB Cossack Squat: 3 sets x 8 reps/side
B2. Reverse DB Lunge: 3 sets x 8 reps/side
C. 3:00 Calorie Row @ 10 Damper

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Rocco Di Jerlando is a trainer at CrossFit La Verne in Southern California.  He holds a Bachelor of Science in Kinesiology with an emphasis in exercise science.  Read more about Rocco here.

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