WOD / Friday, October 12

Mobility 
2:00 Forward Fold

WOD

The finale of “Girl Week”... On a 36:00 Clock, perform one girl wod every 12:00. Pick 3 girls from the following list: “Fran”
21-15-9 reps for time of: 
Thrusters, 95lbs/65lbs
Pull-ups ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
“Elizabeth”
21-15-9 reps for time of: 
Cleans, 135lbs/95lbs 
Ring Dips
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ “Diane”
21-15-9 reps for time of: 
Deadlifts, 225lbs/155lbs 
Handstand Push-ups
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ “Amanda”
9-7-5 reps for time of:
Ring Muscle-ups 
Squat Snatches, 135lbs/95lbs
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ "Karen”
For time:
150 Wall Balls, 20lbs/14lbs 
Beach Muscles 
3 sets of: 
12 Good Mornings
12 Barbell Rollouts
12 DB Curl to Press

Competitors 
1. Snatch: build to a heavy single 
2. WOD
3. Aerobic 
8 x 500m Row @ 5k Pace 
Rest 1:00 
4. Gymnastics 
Every 2:00 x 6 sets: 
5 Burpee Bar Muscle-ups 
Powerlifting (10:00am) 
A. 1 and 1/4 Back Squats: 3 sets x 5 reps @ 70%
B1. 3 sets of: 8 KB Split Lunges/side 
B2. 3 sets of: 10 KB Cossack Squats 
C. Tabata Plate Ground to Overhead 
PC: @brendanjcl featuring @luvdjs4life

CF “Girl wods” week is coming to an end. Enjoy on this note.... 

CF “Girl wods” week is coming to an end. Enjoy on this note.... 

Rocco Di Jerlando