WOD / Wednesday, October 3

Barbell Warm Up
Muscle Clean + Push Press
3+2 x 2

On a 20:00 Clock
A. Clean + Jerk 
75%/3+3
(80%/2+2) x 2
B. Clean Pull
(105%/2) x 2 
Rest, then 
Every 5:00 x 4 Rounds
4 Cleans 185/125
8 Bar Facing Burpees
12 Toes to Bar 
18/16 Calorie Row 
Accessory Work (Optional) 
A. Barbell Rows 
10 Reps x 5 Sets 
B. One Arm Seated KB Press
8 Reps/arm x 4 Sets 
Beach Muscles 
2:00 Plank 
3 Sets 
10 T Bar Rows 
10 Dumbbell Bench Press 
Endurance (10:00am)
6 x 800M Run 
Rest 1:1
1 Mile Cool Down Jog (Time Permitting) 
Competitors
1. Strength
A. Clean + Jerk
75%/3+3
(80%/3+2) x 2
(85%/3+1) x 2
B. Clean Pull
(105%/2) x 2
2. WOD
225/155
3. Gymnastics
A. Warm Up
3 Sets
:20 Hollow Hold
:20 Superman 
3 Hip to Rings on low rings with feet on box
B. 10-8-6-4-2
Muscle Ups
2 Legless Rope Climbs in between sets
C. 30 Strict Toes to Bar*
*For Quality 
4. WOD II
4 Rounds
20 Push Ups 
25 Air Squats 
800M Run

CFLV Weightlifting
1. Snatch
25 min to work up to a Top Single for the day

2. Clean + Jerk
25 min to work up to a Top Single for the day

3. Front Squat
25 min to work up to a Top Single for the day

We're just over here trying to carve out some fun by pumpkin spicing up the programming for our anniversary month

We're just over here trying to carve out some fun by pumpkin spicing up the programming for our anniversary month

Rocco Di Jerlando