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Chase with 300lbs!


1:00 Straddle

1:00 Twisted Cross/side


Sumo Deadlifts:  2-2-2-2-2-2; start @ 70% and build 

Rest, then...

Every 7:00 x 3 rounds, complete: 

500m Row

21 Sumo Deadlift High Pulls, 95lbs/65lbs 

400m Run

Score is your slowest round. 

Beach Muscles 

3 sets of: 

15 Hip extensions

12 Barbell Rows

20 DB Shrugs 


1. Strength

2. WOD Push the Row & Run. Goal time: sub 

3. Gymnastics 18-16-12 reps for quality of: Alternating Pistols 6 Triple-unders after each round 

4. Core EMOM x 15:00 of: Min 1 - 30 sec L-Flitter Kick (hanging) Min 2 - 30 sec Hollow Hold Min 3 - 30 sec GHD Twists 

Endurance (10:00am)

Ski/Row your Bodyweight in Calories. Every 2:00 complete a 200m

Run.  Start with a 200m Run. 


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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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