WOD / Tuesday, October 9

*** Friday night classes 5-6-7pm will be canceled so we can set up for our Celebration (that includes assaulted classes) plan accordingly, 4pm class will still be available**

Mobility 
2:00 Straddle Pose

Strength 
Deadlifts: 9-7-5-3; start @ 65% and build. Practice touch and go reps. 
Rest, then... “Christine”

3 rounds for time of: 
500m Row
12 Deadlifts, Bodyweight 
21 Box Jumps, 20” for all 
Competitors 
1. Strength 
2. “Christine”
3. Aerobic 
21-18-15-12–9 reps of: 
Calorie Row or Ski 
Burpees to a 6” Target
4. Gymnastics 
Every 2:00 x 6 sets of: 
3 Strict Ring Pull-ups + 1 Ring Muscle-up
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CFLV Weightlifting
1. Power Snatch (75%/3) x 3
2. Power Clean + Power Jerk (75%/2+2) x 3
3. Back Extensions
10 Reps x 4 Sets
4. Plank
2:00

Rocco Di Jerlando