WOD / Monday, October 15

Strength/Skill
Pause Overhead Squats: 10:00 to build to a heavy set of 3 reps

Rest, then... “The Garage” ??????????!!!!!!
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Beach Muscles
3 sets of: 
10 Strict Single-arm KB Press
20 Ring Rows
1:00 KB Russian Twists

Competitors 
1. Strength/Skill
2. WOD
3. Aerobic 
4 sets of: 
10 Calorie Ski 
Rest 30 sec 
15 Calorie Row 
Rest 30 sec 
200m Run 
Rest 1:00
4. Gymnastics 
50 Strict T2B *Every break perform 3 Strict C2B Pull-ups

Powerlifting (10:00am) 
A. Close-Grip Bench Press Clusters: 4 sets x 2.2.2; Rest 10 sec between doubles 
B1. 3 sets of: 10-12 Supine Rows
B2. 3 sets of: 8-10 Bar Dips 
C. EMOM x 8:00 of: 
Odd - 12-15 Push-ups 
Even - 10 Alternating DB Curls

Apparently there was a party or a shit show last night.... either way it was a Blast!!! So From this motley crew.... Thank you! Excuse the end of the night picture with the extra glow, messed up hair and glassy eyes and wardrobe not as neat as it was at 7pm, but this is us!    This week is the start of OG CFLV week. Throwing it back to garage and park style wods and the days when IG didn’t exist. With that said, come in and enjoy the wods and work hard. Posting will consist of accessory work only, enjoy the week. 

Apparently there was a party or a shit show last night.... either way it was a Blast!!! So From this motley crew.... Thank you! Excuse the end of the night picture with the extra glow, messed up hair and glassy eyes and wardrobe not as neat as it was at 7pm, but this is us!

This week is the start of OG CFLV week. Throwing it back to garage and park style wods and the days when IG didn’t exist. With that said, come in and enjoy the wods and work hard. Posting will consist of accessory work only, enjoy the week. 

Rocco Di Jerlando