WOD / Tuesday, November 20

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Mobility
PVC Stretches

Strength/Skill
Every 1:30 x 6 sets, complete: 1 Push Press + 2 Split Jerks; start @ 70% 1RM Push Press & build.

Rest, then...

10-9-8-7-6-5-4-3-2-1 reps for time of: 
Shoulder-to-Overhead, 115lbs/75lbs
KB Swings, 53lbs/35lbs
20 Double-unders after each round

Competitors

1. Strength/Skill
2. WOD 
135lbs/95lbs & 70lbs/53lbs
3. Aerobic 
AMRAP in 20:00 of: 
1-mile Run Buy-in + Max rounds of 10 Calorie Ski & 10 Calorie Row 
4. Gymnastics 
1-2-3-4-5-6-7-8-9-10 reps of: Unbroken HSPU

CFLV Weightlifting
1. Push Press
Work up to a 5RM then do 90% of that 5RM for 5 Reps x 2 Sets
2. Muscle Clean
(40%-50%/3) x 4
3A. Bicep Curls with barbell
15-20 Reps x 2 Sets
3B. Plank
Accumulate 1:30

Rocco Di Jerlando