WOD / Wednesday, November 14

Happy Birthday Coach Blanca! We all get to suffer with you today with some of your favorite movements...

Happy Birthday Coach Blanca! We all get to suffer with you today with some of your favorite movements...

WOD

For time: 
39 Calorie Row
...
3 rounds of:
11 Hang Power Cleans, 155lbs/105lbs 
14 Alternating DB Snatches, 50lbs/35lbs
79 Double-unders 
...
39 Calorie Row

Beach Muscles
3 sets of: 
12 DB Curl-to-Press
20 Banded Pressdowns
1:00 Hollow Rocks

Competitors

1. EMOM x 7:00 of: 
3 Hang Power Cleans @ 205lbs/145lbs
2. WOD 
3. Gymnastics 
EMOM x 12:00 of: 
Odd - 8 Strict T2B 
Even - 50ft HS Walk 
4. Core 
4 sets of: 
15 sec L-Sit 
20 Alternating V-ups 
25 Tuck-ups 
Rest 1:30

Endurance (10:00am)

Every 7:00 x 5 rounds, complete: 
400m Run
75m Prowler Push
250m Row
10 Calorie Ski

Rocco Di Jerlando